4 Supine Yoga Poses


All supine yoga poses begin by lying on your back face up. These are usually done at the end of practice and are great stress relievers. We have compiled a few postures to help you finish off the perfect practice and prepare your mind for meditation.

1. Double Leg Raise Pose (Uttanpadasana)

If you are experiencing lower back pain, Uttanpadasana is a wonderful way to stretch the back muscles. This posture is also great for toning those pesky abdominal muscles.

  • Begin by lying flat with your arms at your sides and ankles together.
  • Slowly begin to lift your legs to an approximate 45-degree angle as you inhale.
  • Hold until you feel a strain in the abdomen. The amount of time you can hold this position will increase with practice.
  • Relax and repeat.

2. Bridge Pose (Setu Bandha Sarvangasana)

The Setu Bandha Sarvangasana is an excellent backbend pose for beginners to try. There are many benefits to this asana, such as strengthening of the lower body and core, stretching the spine and energizing the body.

  • As you lie on your back, bend your legs back so that your feet are aligned with the knees.
  • Slowly begin to lift the hips upwards. You can use your arms to grasp your ankles, lie them flat for support, or interlock your hands behind your back.
  • Let your legs be your support while you bring your chest towards your chin holding for 5 breaths.
  • Relax and repeat.

3. Corpse Pose (Savasana)

The Savasana is a very vital pose in your yoga practice. This is when your body really absorbs the benefits and begins to relax and heal.

  • Lying on your back with your arms a few inches from your side, allow the body to relax and become heavy, while letting the feet drop outwards.
  • Close your eyes and let all of the tension drain from your body. Let your body enter into a state of ultimate relaxation.
  • You may stay in the asana for 5 – 15 minutes.

4. Plow (Halasana)

The Halasana is a great pose for those who experience tension in their upper shoulders and back. It also gives the immune system a boost while greatly improving circulation.

  • Lying on your back with your hands down, bend your knees and bring them to your forehead by rocking over.
  • Place your hands under the buttocks.
  • Once your toes touch the floor, interlock your hands and stretch.
  • Breath regularly and hold for 8-10 breaths.
  • Slowly roll the spine back into the beginning position.

Supine poses are great for all ages and skill levels. There are very beneficial to the mind, body and soul.

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