Ragdoll

Sanskrit Name:

Uttanasana (Variation)

Description:

A gentle forward fold that releases tension in the spine, neck, and shoulders. Ragdoll calms the nervous system and invites presence through softness and surrender.

Alignment Cues:

• Feet:
  • Hip-width apart or wider for more space
  • Feet parallel, grounding through all four corners
• Legs:
  • Generous bend in the knees to release the lower back
  • Allow the thigh bones to move back
• Hips:
  • Lifted slightly to encourage a deep fold from the hips
• Arms and Hands:
  • Elbows can rest in opposite hands
  • Let the arms hang heavy, close to the floor or crossed at the elbows
• Spine and Torso:
  • Allow the spine to drape downward naturally
  • Release tension in the upper back and shoulders
• Head and Neck:
  • Let the head hang heavy
  • Gently shake the head “yes” and “no” to release the neck
• Breath:
  • Slow, full breaths to deepen the stretch and calm the body