Ragdoll
Maya - Pose Assistant
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Benefits
Ragdoll Pose is a passive standing forward fold where the upper body hangs heavily, releasing tension in the spine, neck, and shoulders. It gently stretches the hamstrings and calves and offers a calming, restorative effect.
Practice Guide
Stand with feet hip-width apart or slightly wider, knees softly bent.
Exhale and hinge forward from your hips, allowing your torso to hang loosely over your legs.
Clasp opposite elbows with opposite hands, letting your arms hang heavily. Alternatively, let arms dangle towards the floor.
Release all tension in your head, neck, and shoulders. Allow the crown of your head to point towards the floor.
Keep a gentle bend in your knees to protect your lower back and hamstrings.
You can remain still or gently sway your torso side to side or nod your head 'yes' and 'no'.
Breathe deeply and hold for 30 seconds to a few minutes. To exit, release your arms, place hands on hips, engage your core, and slowly roll up to standing one vertebra at a time, or come up with a flat back.
Modifications
Bend knees generously, resting torso on thighs for more support.
Widen stance for greater stability.
Rest hands on blocks if floor is too far.
Interlace fingers at the base of the skull for a gentle neck traction (ensure no pulling).
Safety Notes
⚠High blood pressure (avoid prolonged head-down position or keep torso higher)
⚠Glaucoma or other eye pressure issues (avoid or modify)
⚠Acute lower back injury (bend knees deeply, avoid if painful)
⚠Vertigo or dizziness (come up very slowly).
Anatomy
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.