Supta Paschimottanasana

Supta Paschimottanasana is a basic intermediate-level reclined yoga pose that is performed lying down in the back position. This yoga asana provides an adequately strong hamstring stretch. Additionally, It also involves stretch and Inversion.

Supta Paschimottanasana Basics

Sanskrit PronunciationSupta Paschimottanasana
(soup-tah pah-shee-mote-tahn-ah-sah-nah)
Meaningsupta means “reclined” “Supine” 
paschim means “west” (referring to the back of the body), 
uttana means “intense stretch,” 
‘asana’ means posture
Pose TypeReclined Pose, Forward Bend Pose (Stretch, Inversion)
Pose LevelIntermediate
Style of yogaHatha Yoga
Other NamesReclining Stretch of the West Pose, Lying Down Westward Yoga Pose, Urdhva Mukha paschimottanasana
StretchesLower back muscles, Calf, Hamstrings, Shoulders
Strengthening Ankles, Back Muscles, Core, Arms
Duration30 second to 3 minutes


The Sanskrit name Supta Paschimottanasana comes from Supta meaning “reclined”, or “Supine”, Paschim means “west” (referring to the back of the body), Uttana means “intense stretch,” and asana means posture. It’s a lying-down back variation pose of popular Paschimottanasana. Paschimottanasana is also mentioned in the Shiva Samhita and is an important part of the Ashtanga series as well. It is one of the 12 basic asanas of hatha yoga and is performed by Hatha yogis to control the flow of energy in the body.

Since this asana is performed lying on the back, it’s also called Lying Down Westward Yoga Pose.

To perform in a supine position, the practitioner lies down on the back and bends the hips in such a way that the straight legs rise up and keep falling towards the forehead while the hands grasp the big toes. And looks just opposite Paschimottanasana.

This Supta version of Paschimottanasana poses for forwarding bends, a soothing asana practiced generally making it ideal for yogis with back problems. Supta Paschimottanasana as support in ground posture reduces stress and relieves anxiety and fatigue. Among yoga teachers and yoga practitioners, this asana serves as a restorative pose during and at the end of practice.

Practice Guide For Supta Paschimottanasana

The Practice Guide to Perform Supta Paschimottanasana serves as a valuable resource for yoga enthusiasts seeking to advance their practice, offering a structured and detailed approach to mastering this asana.

Preparatory Poses

Steps To Do Supta Paschimottanasana

  • Lie flat on your back on a yoga mat.
  • Now lift your legs straight from the hips and keep falling towards the forehead.
  • Rest the front part of your foot on the floor in front of the forehead.
  • Straighten your lower legs so that the soles of the feet are facing up.
  • Grasp the toes or the arch of your feet with your hands as you slide your hands upward.
  • Keep in mind that the top of the shoulder blades remains on the mat.
  • Try to touch your nose with the area around the knees. Just like it is done in Paschimottasana.
  • Push out from the ballpoint of your toes and toes to keep your legs straight.
  • Initially, do this for 5 seconds and gradually try to stay in the pose for as long as you feel comfortable.
  • Inhale and In the end, slowly raise the legs up and come to the starting position.
  • Initially, do it twice.

Do not try to force the nose on the ankles during the initial exercise. It takes some time to do this and can be done only after regular practice. Bend the legs as far as possible from you, forcing can cause the spine to faint.

Even if your hands are not able to touch your feet, then there is no problem. Don’t force yourself into it in any way. By continuing to practice this asana, the muscles of the waist and legs become flexible, so you will be able to do so after some time. In the beginning, try to stay as far as your hands reach.

A bolster, yoga block, or folded blanket can be placed near your tailbone to support your hips.

Follow-up Poses

Benefits of Supta Paschimottanasana

This asana is also helpful in removing mental diseases like stress and anxiety. Along with this, Supta Paschimottasana is also very helpful to remove physical fatigue.

Regular practice of Supta Paschimottanasana yoga stretches the muscles of the abdomen, waist, arms, shoulders, thighs, and hips, which strengthens these muscles. If you are practicing this asana for the first time, then there may be a pain in your muscles for a few days.

Helps in toning and shaping the muscles of the lower back and hamstrings.

Supta Paschimottanasana with slight pressure on the chest improves the respiratory system and its overall function.

It stimulates the reproductive, digestive, and pelvic organs, and eases abdominal problems such as constipation.

Its regular practice can reduce the intensity of menstrual cramps.

A great posture to align the spine and the bones around your shoulders.


  • In case of injury or recent surgery in hips, back, spine, shoulders, neck, or legs, not practice this pose. avoid this pose.
  • Pregnant and menstruating women should also not avoid this pose.
  • People suffering from slipped disc, hernia, sciatica, lumbar spondylitis, or some gastrointestinal issues should either avoid or proceed with extreme caution.


Practice Supta Paschimottanasana has many benefits to health including simulating the reproductive digestive, and pelvic organs as well stretch the muscles of the abdomen, waist, arms, and shoulders.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional