Category: Twists
Level: beginner
Hold: 2–4 minutes per side
Type: Asana
Breath: Slow, unhurried breathing — in Yin holds, let the breath stay soft and low.

Cat Pulling Its Tail

— — "a modern Yin pose with no traditional Sanskrit name"

A reclined Yin twist with a quad stretch built in: lying half on your side, you reach back for the bottom foot while the top leg keeps the twist anchored. Odd-looking, strangely comfortable, held for minutes rather than breaths.

Step by step

1Lie on your back and drop both knees to the right, coming into a loose reclined twist.
2Slide your bottom (right) leg back behind you and bend the knee, so the foot points away from your body.
3Reach back with your left hand and take hold of the right foot or ankle.
4Keep the top (left) leg roughly straight or lightly bent, resting on the floor in front of you.
5Let your left shoulder soften toward the floor and turn your head wherever your neck is comfortable.
6Settle in and stay for a few minutes, adjusting until you can genuinely relax.
7Release the foot slowly, return to your back, and set up on the other side.

Benefits

✓ Rotates the spine gently while lying supported on the floor.
✓ Stretches the quadriceps and hip flexor of the bottom leg.
✓ Opens the chest and front of the shoulder on the reaching side.
✓ Long, passive holds let the tissues release slowly, Yin-style.

Make it yours

· Loop a strap around the back foot instead of gripping it with your hand.
· Rest your head on a folded blanket or block so the neck can let go.
· Skip the foot hold entirely and stay in a simple reclined twist with the same leg position.

Take care

With a recent spinal or knee injury, choose a plain supine twist without the foot hold instead.
If reaching the back foot strains your shoulder or knee, use a strap or skip the hold — the twist alone is plenty.

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Props that help here

Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one

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