Looking for a slow and relaxed practice to relieve stiffness and stress from the mind and body? Look no further - lying down yoga poses (known as supine postures) are perfect for days you wish to do a supported practice. Supine yoga poses are not only relaxing, but are also helpful to relieve back pain, help you stretch tight muscles which will in turn help access seated or standing versions of the same or similar poses, and help create muscle memory with ease. 

In supine yoga poses you are not resisting gravity which makes the reclined variations beneficial for building flexibility and mobility. The spine and pelvis remain in a more balanced, neutral position, allowing you to focus more on the actual asana and on your breath. Moreover, many seated or standing poses can be done in a reclined position, including the Reclined Cobbler’s Pose and Reclined Hand-to-Big-Toe Pose. This makes lying down yoga poses a great bonus for beginners looking to stretch, lengthen and improve flexibility with support. 

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Top 5 Lying Down Yoga Poses for Beginners

Reclined Cobbler’s Pose

A relaxing yoga posture, this pose is also known as Supta Baddha Konasana. It relaxes the lower back, stretches the hips and groin and eases tension from these regions. 

How to do Reclined Cobbler’s Pose

• Lie down on your back. Now bend the legs and bring the feet as close to the groin as you can. Join the soles of the feet together. 
• Relax the hand beside the side of the body. 
• Now slowly try to bring the feet closer to the groin if you can. 
• Keep your attention on the stretch in the groin, inner thighs and back. 
• Stay here for a few slow, deep breaths. This will help you relax in the posture.

Happy Baby Pose

A beneficial posture to stretch the inner thighs, hamstrings and groin region, Happy Baby Pose is effective in releasing the hips and back, thus improving flexibility and mobility. It helps reduce lower back pain, stretches and strengthens the spine, relieves stress and anxiety, tiredness and fatigue. 

How to do Happy Baby Pose

• Lie down on your back on the mat. Keep the head flat on the mat. 
• Bend the knees toward your chest at a 90-degree angle. Bring the feet up such that the soles of the feet are facing the ceiling. 
• Now, grab the outside of the feet from the inside. Spread the knees apart so that they are towards the armpits. 
• Hold the heels tight and rock the feet from side to side. 

Reclined Pigeon Pose

Similar to the pigeon pose, this asana stretches the hips and inner thighs. It relieves stiffness and tightness from the hip region. It is also helpful in stretching and lengthening the hamstrings and quadriceps, relaxing the back and soothing the mind. It is best practiced towards the end of a session as it is very relaxing. 

How to do Reclined Pigeon Pose

• Lie down on your back with the knees pointing to the ceiling and feet on the mat, close towards the hips.
• Lift the right knee and bring it closer to the chest. Place the right ankle over the left thigh, close to the knee. Flex the right foot so that the knee is protected. 
• Take the right hand and thread it through the legs. Clasp the left hand behind the raised thigh towards the torso. Do not force the stretch. 
• Keep the shoulders relaxed on the ground. Take slow, deep breaths allowing the tightness and tension to get released.

Reclined Spinal Twist

‍Also known as Supta Matyendrasana, this pose is very relaxing to do at the end of a session. It stretches the glutes, chest and obliques, while opening up the chest region, relaxing the back, and relieving stiffness, tightness and tension. It is effective in improving spinal mobility, aiding digestion and countering the effects of sitting hunched at a desk for hours. 

How to do Reclined Spinal Twist

• Lie down on your back. Bend your right knee and place the sole of your foot on the floor, with the knee pointing towards the ceiling. 
• Press the foot to lift the hip slightly off the floor and shift it an inch to the right. 
• As you exhale, extend your left leg flat on the mat and keep the left foot flexed. Pull the right knee towards the chest. 
• Inhale and as you exhale again cross the right knee over the midline to the floor on the left side of your body. 
• Now your hip right will be stacked above the left hip. You can also hook the right foot behind your left knee. 
• Open the arms on either side such that your body forms a T with the arms. You can also place your left hand on the right knee. 
• Turn the head and look towards the right, gazing at the right fingertips. 
• Hold the posture for a few minutes or 5-7 deep breaths.

Wind-relieving Pose

A very relaxing asana for the back, this pose is also known as Pawanamuktasana or the knee to chest pose. It puts pressure on the abdomen, releasing blockages and improving the functioning of the digestive system. 

How to do the Wind-relieving Pose: 

• Lie down flat on your back. Relax and breathe normally. 
• Now raise your legs and bend them at the knees. Hold the part of your legs below the knees. 
• Bring your knees back towards the head. Raise the head off the floor and bring your head close to your forehead. 
• Stay here for a few breathes. 

There are several other simple yet effective supine poses for beginners, such as the Bridge Pose, Legs-up-on-the-wall Pose and the Corpse Pose. The more you practice, the more you will find these lying down poses are relaxing, stress-relieving and helpful for the back. 

Learn how to practice yoga for beginners LIVE with an experienced teacher on Shvasa.

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