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Yoga Poses Guide
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Rag Doll

Uttanasana Variation

oo-TAH-NAH-sah-nah variation
Rag Doll
Stretches low back and spine
Massages abdominal organs
Calms mind, relieves stress

How to perform rag doll

  1. Stand with your feet hip distance apart, feet parallel. Bend your knees and fold forward from your hips with an exhale.
  2. Cross your arms and hold opposite elbows. Round your back and let your head hang.
  3. Hold the pose and take slow, deep breaths.
  4. Release your hands with an exhale. Roll up to standing with an inhale.
Alignment cues
  • Relax neck
  • Bend knees
  • Feet parallel
  • Hold opposite elbows
  • Round back
Modification: For low back issues, bend your knees deeply and keep your back flat.
Avoid this pose if you have high blood pressure.
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More yoga poses to discover

Rag doll (Uttanasana Variation in Sanskrit) is a beginner yoga pose that belongs to the forward bends and inversions and standing categories. This asana targets lower back and middle back / lats and shoulders and spine and upper back & lower traps. Rag doll stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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