The word “hack” often comes up when it comes to calming stress in just a few minutes. The latest tip comes from a Danish therapist and is as intriguing as it is fascinating: the salamander pose, a minimalist exercise that promises to restart our internal “cool down” button. We already see it circulating in wellness circles and on TikTok, always with the same silent promise: to release pressure without leaving your chair.
Behind this almost playful name lies in reality specialized work on the vagus nerve, this royal road between the brain and the body. Imagined by body therapist Stanley Rosenberg, the salamander posture is inspired by the animal’s supple curves to loosen the trunk, neck and breathing. It remains to understand how it really works, and how to reproduce it at home without getting hurt.
Salamander pose: Stanley Rosenberg’s anti-stress exercise
Stanley Rosenberg is a body therapist living for a long time in Denmark, trained in particular in cranio-sacral approaches. He became known with his 2017 book, , translated into French under the title . Its common theme: offering simple somatic exercises to help the autonomic nervous system exit the state of chronic alert.
The salamander posture is born from this approach. The idea: copy the elongated and undulating shape of the salamander, especially at the trunk level, to correct the head projected forward and soften the thoracic spine. The body is placed in a gentle asymmetry, the head tilted to one side, the gaze turned to the other, while breathing slows. Enough to send a clear safety signal to the brain and promote the activation of the parasympathetic system, that of relaxation.
How to do salamander pose step by step
The most common version, sometimes called “half salamander”, can be practiced in the office or at home. The goal is to release tension at the base of the skull, where the vagus nerve passes, while opening the solar plexus. Concretely, you just need to follow a short sequence, without straining the neck and remaining attentive to your sensations.
- Sit cross-legged, back straight, chest open to expose the solar plexus.
- Place your left hand on your right side ribs to stabilize the core.
- Gently tilt your head toward your right shoulder, accompanying it with your right hand.
- Without moving your head, direct your gaze as far as possible to the left.
- Breathe calmly for 2 to 3 minutes, then return to center and release.
We can reproduce the same principle on the other side to balance. Stanley Rosenberg also describes a complete version, on all fours, where the entire back flexes laterally like a wave. This variant requires more mobility of the spine and should be reserved for people without known back or neck problems. In the event of pain, dizziness or pathologies, medical advice is required before testing.
Vagus nerve: why salamander posture soothes stress
The vagus nerve plays a central role in digestion, heart rate and calming down after a peak of stress. By improving the mobility of the thoracic spine and ribs, the salamander posture makes breathing fuller. According to Stanley Rosenberg, she “”, he explains in his book, cited by Vogue.
For people with neck and shoulder strain, the exercise can also alleviate screen-related forward head posture by loosening the trapezius and the area between the shoulder blades. Work on the vagus nerve is increasing, even if this specific posture has not, to date, been the subject of large-scale clinical trials. It is therefore presented as a self-regulation tool to be integrated into an anti-stress routine, in addition to medical or psychological monitoring when necessary.
Is salamander pose suitable for everyone?
It is aimed more at adults in good joint health. In case of neck pain, hernia, dizziness or heart disease, it is better to seek the advice of a health professional before trying it.
How many times a day to practice salamander pose?
Many practitioners advise doing it one to three times a day, for a few minutes, for example in the morning, during a break at work or in the evening to unwind.
Is salamander pose enough to treat anxiety?
No, it does not replace treatment or psychotherapy. It is a complementary tool to help the body regain a state of calm, to be combined with other approaches to managing anxiety.
