Caterpillar Transitionary Position

Astang Pranam (Caterpillar Transitionary Position)

This yoga pose is used in the Sun Salutation as a transitional posture between the Plank and Cobra Pose. By itself, it is a great muscle contractor to use before a lengthening stretch. Caterpillar Yoga Pose brings increased energy and opening to the lower abdomen. By itself, it is a great muscle contractor to use before a lengthening stretch.


 

Benefits


This posture realigns the spine, stretching the neck and shoulders.

Contraindications/Cautions


Injury of the Wrists, Elbows, Shoulders, Back or Neck

Performing the Asana


Begin by lying facedown on your mat. Press yourself into Plank position. Gently lower your knees, chest, and chin to the mat keeping the palms of your hands in place.

Feel the line of energy from the chin, through the mid-line of the body, and out through the lifted tailbone. Exhale and release to the mat.

Complimentary Yoga Poses


Balasana (Child's Pose)
Adho Mukha Svanasana (Downward-Facing Dog)
Shashankasana (Hare Asana) 

Tips for Beginners


Lengthen and extend 1) upwards from the chest and throat and 2)outwards and upwards from the mid-spine out through the tailbone.
The tops of the feet may be flat along the mat, or for a greater stretch to the bottom of the feet and core exercise, curl the toes under.