Dangling

With your feet hip width apart, you're firmly pressing your feet into the floor. When you feel stable and grounded, you slowly roll forward. You can have a little bend in the knees at first and stretch them during the hold of pose as you sink deeper. Hands can rest on the floor or you can grasp your elbows. If the knees are bend, you can plant your elbows on your knees as well. 

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To come out of this pose, you slowly walk your hands up on your shins as you keep the head heavy. Roll up like a rag doll and come to a straight spine. It can be nice to circle around and give the legs a gentle shake.

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Benefits

• Stretch of the lower back

• Stretch of the hamstrings

• Compression of the stomach organs

• Release of the neck and shoulders ( if the head is hanging )

• Calms the nervous system

• Slows the heart rate 

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Contra indications  / modifications and prop use

• High blood pressure: It's best to avoid this pose and take caterpillar instead

• Spinal issues: Keep a bend in the knees. In case of hernia or any other related diagnosis which doesn't allow flexion of the spine, keep the spine straight by leaning on the knees 

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Alternative pose

Catterpillar