Hey! My name is Elyce Elowen, and I’m a certified yogi who has been practicing and teaching yoga for the last few years.
Today, I’ll let you know about the snail pose yoga also known as the lungs pose which is a restored yin pose that targets the body and mind.
Whether a beginner or an experienced yoga learner, this pose will enrich your practice, release your tension, and help increase flexibility.
It is now time to closely examine the details of the steps, advantages, and tricks of the snail yoga pose.
Welcome and thank you for joining us if you’re ready to take your yoga practice to the next level!
What Is a Snail Yoga Pose?
Snail yoga yin yoga or snail pose is one that is really going to open up the back line of the body through the spine. And maybe get into the neck a little bit it actually would look closer.
It is mentioned that this pose soothes the nervous system, and releases tension in the spine, back, shoulder, and neck.
It’s ideal for anyone who would like to relax, increase flexibility, or use the stretch for any full-body exercise after a working day.
How to Prepare for a Snail Yoga Pose
Some special preparations are made in order to practice the snail pose in yoga safely.
Follow these simple steps for a safe and comfortable practice:
- Use a yoga mat to avoid slipping and stay comfortable.
- Place a folded blanket under your shoulders for support.
- Wear loose, stretchy clothing for easy movement.
- Warm up your spine and hamstrings with gentle stretches.
- Take a few deep breaths to calm your mind before starting.
Warm-Up Exercises for Snail Yoga Pose
To prepare your body, try these warm-ups:
- Cat-Cow Stretch: As your muscles relax and your spine becomes free from tension, flexibility is realized.
- Seated Forward Bend: Perform hamstring and lower back stretch but ensure that you do it lightly.
- Shoulder Rolls: So, let’s release the tension of your shoulders.
- Leg Raises: Activate your core and legs.
- Child’s Pose: Relax your mind and physically get your body ready for stronger stretches.
Baby Pose Yoga: Relax, Stretch, and Restore Today
How to Perform a Snail Yoga Pose
Here is a simple and easy to follow step by step guide:
- Start by sitting on your yoga mat with your leg extended straight in front of you.
- Bend your knees slowly and bring your feet to the floor for support.
- Inhale deeply and lengthen your supine, reaching your arms overhead.
- Exhale as you slowly fold forward, bringing your chest towards your knees.
- Place your hands on the floor for rest.
- Hold this position for 5 to 8 deep breaths, allowing your body to relax into the stretch.
- To exit, slowly roll back up to a seated position with an inhale.
Body Parts Movement:
| Body Parts | Movement Type | Description |
| Hands | Moving (Initially), Static | Hands move to connect with the partner’s hands then remain steady to provide balance and support. |
| Chest | Static | Chest stays open and lifted to maintain good posture during the stretch. |
| Feet | Static | Feet remain grounded and stable to provide balance. |
| Knees | Static | Knees stay straight or slightly bent depending on flexibility during the stretch. |
| Shoulders | Moving (Initially), Static | Shoulders may move toward the partner but should stay steady and relaxed during the movement. |
Expert’s Suggestion
Always move into and out of this pose slowly to protect your spine and neck.
Snail Pose Yoga Benefits
Mental Benefits
- Reduces stress and anxiety.
- Gentleness in action relaxes the mind and alerts awareness.
- Enhancement of concentration and soothing.
Physical Benefits
- Extremely bends the spine, shoulders, and neck.
- Promotes stretching of the hamstrings and back muscles.
- Can reduce pressure from sitting or standing for many hours.
Variations of Snail Yoga Pose
Half Snail Pose: Sit on your left sit-bone while your right foot touches your head and your right arm is straight.
Supported Snail Pose: Place yoga blocks underneath your hips or back to have more support.
Wall-Assisted Snail Pose: It is also good to put your feet on a wall to enhance your dorsal support.
Modifications for Snail Yoga Pose
If you have a bolster, bring it under your hips for support if it’s necessary.
If your hamstrings are tight they will pull up at the back of your knee so bend your knees slightly.
If you want more stability, you should place your hands on the mat.
Beginner Tips
Do not make your feet lay on the floor.
With a start of short holds, go up to longer holds.
Adders such as blankets or blocks will help in making the situation more comfortable.
Expert Tips
Pay attention to your breath to increase the degree of stretch.
Try not to move too fast and especially do not make sudden movements.
In addition, do not put much pressure on your neck.
Safety Precautions
Do not attempt this position if you have any problems related to the neck or the back.
It is mainly advised that a woman should not practice it when she is pregnant.
In any games or exercise it is always advisable to heed the signals of the body and to stop whenever the body is in pain.
Common Mistakes to Avoid
Cover your mouth: always bring attention to your breathing techniques.
Although you may be tempted to go flying into the pose: do not! Keep it slow to avoid damaging your body.
Extending head and neck: make sure your neck is kept comfortable but not overly stretched.
Case Study:
My personal experience about this pose and also search on different forums. Reddit User (YogaMystic) Said Because this stance compresses the lungs, the breath will always be a little shallow. Simply inhale as deeply as you are able to. For more knowledge visit Reddit
VeryFit Life Final Words
Snail is a perfect exercise to calm down, stretch, and get fresh energy for the body and soul.
For those practicing yoga for stress reduction or for the improvement of their flexibility, it is crucial to take it slow and be present.
Thus, dear reader and yoga instructor, I would like to suggest you include this exercise in your daily practice.
Before you know it, your flexibility, your posture, your head, and everything that works on the inside will be doing a lot better.
So go ahead and start using it by practicing the snail yoga pose with your mat. This was the best I have ever done, my body and mind are grateful.
For more insights you can also try Supported fish pose.
FAQs
Is the snail yoga pose good for beginners?
I think it’s recommended to do it with modifications such as bending the knees or using something.
How often should I practice the snail yoga pose?
Frequency: Two to three times a week would be sufficient if the CAT wants to achieve the benefits without stressing the body’s system.
Can I do the snail pose if I have tight hamstrings?
Yes! If it isn’t comfortable, just bend your knees slightly or use props to get in a position where the moves are easier to execute.
What is the main benefit of the snail yoga pose?
It compressively extends the spine and is very useful for stress relief.
Happy practicing!
Source:
Yin Yoga. (2018, December 18). Snail | Yin yoga.
The snail pose in yin yoga. (n.d.). BodyWindow.com.
EkhartYoga. (2020, November 6). Snail pose – Ekhart Yoga. Ekhart Yoga.
