Caterpillar

How to do it

Sit with both legs extended in front. Bend the knees softly. Round the spine and fold forward, letting the head hang heavy toward the legs. Hands rest wherever they land — on the shins, on the floor, on the feet. Unlike Seated Fold, where you keep the spine long, in Caterpillar the spine deliberately rounds. This is a long passive hold; gravity does the work.

Why it's good for runners

The fascial chain along the back of the body — from heels to skull — gets short and stiff in runners. Most stretches target one muscle in that chain. Caterpillar's rounded spine puts the whole chain on a gentle stretch at once, including the connective tissue between regions that rarely gets touched. It's a different release than Seated Fold, even though they look similar.

Common mistakes

Don't confuse this with Seated Fold and force a long spine — Caterpillar is supposed to round. Don't pull yourself down with the hands; let gravity bring the spine forward over time. And keep the knees softly bent if the hamstrings are tight, so the fold reaches the spine instead of the hamstrings.