5 Simple Supine Yoga Poses For All Practice Levels

Supine yoga poses are done by lying on our back with our face up. This is an ideal position to strengthen the back and front of the body.

This yoga derives its name from its belief in the practice, which is the process of activating the sinus glands in a dormant state while meditating.

Supine poses where the belly faces upward are versatile, calming, and accessible to all and are a great option even for people who have never tried yoga before, or who have difficulty standing for long periods of time.

Supine yoga is practiced by most people to achieve an elevated mental state, peace, and balanced life.

Here is why and how Supine yoga poses can help your physical and mental well-being.

The Benefits of Supine Yoga Poses

Supine yoga poses, which are performed while lying on the back have many physical and mental benefits.

Practicing supine yoga poses can be a great way to allow your body to experience release and relaxation. While performing yoga poses on your back, you can improve flexibility in the hips, back, and legs, as well as improve your overall range of motion.

The poses can help stretch tight muscles in your legs, and lengthen the spine, which releases tension in your hip joints, and alleviate back pain. This not only leads to less stress on your muscles but also helps to calm the mind and relax the body.

Some postures of supine yoga can be a great way to work the core muscles, hamstrings, or shoulders, and therefore can also be incorporated into power yoga or sports yoga.

Practice Supine Yoga Poses At Home

Supine poses are usually practiced at the end of a yoga routine as part of hatha yoga, gentle yoga, or Iyengar yoga; in some cases (such as yin yoga and restorative yoga), it substitutes for other body positions. Can be or can be a part of a yoga routine.

Shashankasana (Rabbit Pose)

Shashankasana involves intense forward bends where the spine is rounded like a rabbit. It is a relaxing posture that tones the pelvic muscles, stimulates the abdomen organs, and massages the abdominal muscles. It may help to manage weight and reduce obesity.

• To start this asana, sit in Vajrasana by resting the palms on the thighs just above the knees. Keep the eyes closed and relax the whole body.
• As you inhale, raise your arm straight up and stretch it as far as possible.
• Now while exhaling, tilt the body forward.
• Try to touch your nose or chin to the ground and your hand should be flat on the floor.
• Breathe normally in this position and exhale. Hold the position as long as is comfortable.
• For beginners, try to take 3 to 4 breaths in this position.

Satubandhasana (Bridge Pose)

Setubandhasana is also a part of supine yoga practice, the practice of which strengthens the muscles of the back, and if there is any kind of pain in the back, it also provides relief, reduces stress, and calms the mind, It also removes problems related to thyroid.

• To start this asana, lie down on your back.
• Now bend the knees of both your legs and keep the claws near the buttocks, as well as maintain a slight gap between the claws of both feet.
• Keep both your hands straight on the ground and the palms of the hands should be in the direction of the ground.
• Keeping your head, hands, and feet in the same position, try to raise your buttocks and raise them as high as you can.
• Now stay in this position for some time and after some time come back to normal position.

Matsyasana (Fish Pose)

This supine yoga posture makes a practitioner look like a fish. Matsyasana improves the functions of the pelvic region. this reclined backbend strengthens the upper back muscles and deltoids. It also tones up the cervical region and lungs’ muscles, constipation, and menstrual pain. This supine pose is one of the best yoga asanas for the thyroid gland.

• Sit in the posture of Dandasana.
• Keep the body straight while inhaling.
• Now sit in the posture of Padmasana by placing both legs on top of each other.
• Move the back slowly backward, while going backward, you can take support by keeping the ankles on the ground.
• While lying down, bend the neck and rest the upper part of the head on the ground.
• Now raising your hands hold the fingers of the ring and keep in mind that the stories should be adjacent to the ground.
• According to your ability, you can do this exercise for 1 to 5 minutes.

Supta Virasana (Reclining Hero Pose)

Supta Virasana refers to a state in which the body is in a position similar to that of a lying hero. It is considered an intermediate supine hip opener. It is practiced to help stretch the front of your body, including your thighs, feet, and abdominal muscles. Also, improve the functioning of the thyroid gland both in hyperthyroidism and hypothyroidism and might improve balance, body flexibility, and muscular strength and boost immunity.

• Start by sitting on your knees and spread your legs apart.
• Carefully place your feet outside your hips.
• The toes should point backward.
• Now lie down slowly on your back using your hands first, then your elbows.
• Slowly raise your body up using your hands.

Halasana (Plow Pose)

 Halasana Intermediate, Inversion, Supine, Stretching asana in hatha yoga and modern yoga as an exercise that lengthens your spine, Strengthens and opens up the neck, shoulders, abs, and back muscles. This inversion pose boosts circulation, improves blood pressure, boost your mood, and allows you to relieve stiffness and back pain.

• To do Halasana, first, take the mat on your back.
• Now while inhaling, raise the legs upwards.
• The legs will make an angle of 90 degrees from the waist and there will be pressure on the abdominal muscles.
• After this, while raising your legs, support your waist with your hands, which can help in bending the legs towards the head.
• Now take the legs behind the head.
• After this, remove the hands from the waist and keep them straight on the ground and the palm will remain towards the chest.

Conclusion

The supine yoga poses are included in almost every yoga practice that is usually practiced surrounding the position of lying on your back. supine poses include many options that are less intense, such as Reclining Hero Pose, Bridge Pose, Plow Pose, Reclined Twist, Reclined Butterfly, Happy Baby, Legs Against The Wall, and Savasana.