Meeting Up in Rag Doll Pose

Anyone who comes to my classes knows we have several poses where we meet up so everyone can take their time to move through the flow.

Rag Doll is our first meeting point and it's a great way to linger for a while at any time.

Its perfect way to iron out those creaks if you have been sitting, standing, running or doing anything for some time and just want to let go.

Keeping a soft bend in the knees Rag Doll is a great way to release tension in the lower back and the hamstrings.

It's also an *inversion* with the heart higher than the head which means its a great pose for stress relief.

I am a big walking fan and regularly stop along my walk to take a Rag Doll pose when I feel a little tired or achey.

The other big benefit of this pose is it is great for digestion as it helps to massage the internal organs.

Rag Doll is suitable for most people although not advised for anyone with eaye/ear problems, high blood pressure and acute disc/back problems.

To come into Rag Doll pose take the feet hip width apart and allow the weight to settle evenly into the four corners of your feet, take a big inhale and Smile to the Sky (see last week's pose), soften your knees a little and drape your torso over your legs.

You can let the arms relax all loose and floppy like a rag doll or gently clasp each elbow with the opposite palm.

Allow the weight of your head to hang down with the crown of the hand pointing to the floor, releasing any tension in your neck.

Enjoy for 10-20 deep breaths.

Beach and Walking Boots optional!

*The science bit: how inversions relieve stress?

The nerves that control heart rate and blood pressure are regulated through sensors called baroreceptors. These baroreceptors detect any changes in your blood pressure, stretching when blood pressure is high and shrinking when blood pressure is low.

If your baroreceptors detect a fall in your blood pressure, they  tell your  brain to increase your heart rate, constrict your blood vessels to raise your blood pressure, and switch your nervous system to fight or flight mode. 

Alternatively, if your baroreceptors detect an abnormally elevated blood pressure, they tell your brain to slow your heart rate, relax your blood vessels and switch your nervous system to relaxation mode.

With your heart higher than your head, gravity causes more blood to flow in the direction of your head, creating more pressure than usual. As the pressure on those arteries increases, your baroreceptors are stretched, and this causes signals to be sent to your central nervous system as if your blood pressure was high throughout your body. That in turn causes your brain to reduce the pressure on the arteries, slowing your heart rate, relaxing your blood vessels, and releasing hormones that decrease adrenaline production. This automatically switches your body to relaxation mode.