Sometimes, a single micro-movement is enough to calm the chaos within. This is proven by the “salamander pose,” a technique developed by Danish body therapist Stanley Rosenberg (whose fans include Gwyneth Paltrow and Anne Hathaway). In recent weeks, the method has become a rage in closed wellness communities. The exercise promises to relax the body in order to calm the mind.
What is “beyond the salamander pose”?
The Salamander Pose owes its popularity to TikTok, where beneficial rituals instantly become part of the lifestyle. Adherents of somatic practices borrowed this method from Stanley Rosenberg's book “Accessing the Healing Power of the Wandering Nerve” (2017). The salamander is a flexible amphibian whose body moves smoothly. The exercise suggests copying the movements of this creature, especially at the torso level.
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How to do the “salamander pose”
- Sit cross-legged, keep your back straight, and your solar plexus open.
- Place your left hand on your right ribs.
- Tilt your head to the right and gently help yourself with your right hand.
- Look to the left (the opposite direction of the tilt).
- Breathe evenly and hold the position for 2–3 minutes .
At this moment, the body is immersed in a calibrated asymmetry, where gentle tension borders on controlled relaxation. This pose, combined with slow breathing, resembles a primordial, almost instinctive pause – as if the body remembers the forgotten language of peace. Behind the external simplicity lies a filigree precision that stimulates the main fuse of our stress – the vagus nerve.
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Why “Salamander Pose” Works: The Magic of the Wandering Nerve
Despite its visual brevity, the “salamandra pose” works like a key to the lock of our nervous system. Through its mild asymmetry, it activates the vagus nerve ( nervus vagus ) – the main “conductor” connecting the brain to the organs and responsible for the recovery mode. This nerve is the foundation of the parasympathetic system, which is turned on precisely when the body needs to get out of a state of anxiety.
As Stanley Rosenberg explains: “This position gradually improves the flexibility of the thoracic spine, freeing up movement in the joints between the ribs and sternum. This increases breathing volume and signals to the brain that the body is safe and the internal organs are functioning properly.”
Muscle relaxation and slowing of breathing create ideal conditions for deactivating stress mechanisms. Heart rate stabilizes, diffuse tension disappears, and mental noise loses its intensity. This pose serves as a portal from hustle and bustle to internal regulation.
Based on material from: Vogue.fr