Ragdoll Pose

Ragdoll Pose is a relaxing forward fold that helps release tension in the back body. In this pose, the knees stay soft, the torso hangs heavy, and the neck fully relaxes. It is often used to calm the mind, stretch the hamstrings, and create space in the spine.

focus: hamstring lengthening, spinal release, neck relaxation, rounding

Benefits

• Gently stretches the hamstrings and calves

• Releases tension in the spine and lower back

• Relaxes the neck and shoulders

• Helps calm the mind and nervous system

• Encourages grounding and inward focus

How to do Ragdoll Pose

1. Stand with your feet hip-width apart or together.

2. Bend your knees slightly.

3. Fold forward from your hips and let your torso drape over your legs.

4. Hold opposite elbows with your hands.

5. Let your head and neck hang heavy.

6. Keep a soft bend in your knees to support your lower back and hamstrings.

7. Shift a little weight toward the balls of your feet.

8. Breathe slowly and feel the back body soften.

9. To come out, release your arms, bend your knees more, and slowly roll or rise up.

Modifications

• Keep your knees more bent if your hamstrings feel tight

• Rest your hands on blocks instead of holding opposite elbows

• Separate your feet wider for more balance

• Place your belly on your thighs for more support

• Gently sway side to side to release the lower back