Pose Breakdown: Dangle

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Nancy Nelson

Let’s talk about dangling pose, aka one of the rare standing poses in yin yoga. This standing forward bend is an excellent release for the back body and is a wonderful release to add to your practice.

The Basics | Dangling Pose

Other names | Uttanasana (yang)

Helpful props | Block, bolster, wall

Meridians | Lower Body: Bladder; Upper Body: Dangling the arms will stimulate all the upper body lines as well.

Benefits | Physical

  • Decompresses the vertebrae of the spine
  • Loosens the hamstrings and stimulates the backs of the knees
  • Aids in digestion through abdominal compression
  • Improves lymphatic function

Benefits | Mental / Emotional

  • Steadies nervous energy
  • Sharpens mental alertness
  • Shifts perspective

Timing | 3-5 minutes. Can be held longer with experience. Be cautious if you struggle with vertigo in your hold times and upon exiting the pose.

Avoid this posture if you have blood pressure irregularity.


Directions | Standing with the feet hips distance (or wider), begin to gently fold your upper body over the legs. Allow the spine to round, the head to hang and the arms to relax. Soften the jaw muscles here as well.

Knees can bend here if that gives you balance and alleviates any painful tugging in the low back and/or hamstrings.

Variations | at the wall

The wall is a favorite prop for this pose as it can help to deepen and support the stretch so there’s less concern with balance. Taking the hips to the wall is a nice way to take the pose deeper, just ensure you feel steady and have props ready to help you stabilize.

Variations | others to explore

There are many additions you can make in terms of arm variations, acupressure, prop towers and leg width. Choose what works best for your body and which add-ons will support your intention for the day.

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Nancy Nelson
Nancy Nelson
Nancy is the fearless leader here at Nancy Nelson Yoga! She has been instructing yoga since 2012 and is certified as a Registered Yoga Teacher (E-RYT 500, YACEP) with Yoga Alliance. She loves guiding yoga classes in all forms – from sweaty vinyasa flows, to slow mindful movement - but her favorite style to practice and teach is yin yoga. She attended a formal 50-hour Yin Yoga training with Bernie Clark and Diana Batts in the fall of 2018 and it truly propelled her into developing her yin focused website, webinars and trainings.

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