Supine yoga poses are practiced by lying down on the back. This category of poses stretch and relax the back, easing stiffness, pain and tension from the spine. They are popularly known as ‘Supta’ in Sanskrit, which means reclined. Supine poses are normally practiced at the end of a session as they are effective in relaxing and cooling down the body. While the poses are not always easy, supine poses use gravity to encourage passive stretching with props making the practice more comfortable and relaxing.
Top 5 Lying Down Yoga Poses to Relax and Restore
Reclined Bound Angle Pose
Baddha Konasana is an effective hip-opening asana. The reclined or supine version of the pose is called Supta Baddha Konasana. The posture is beginner friendly. Supta Baddha Konasana opens up the groin, inner thighs and hips, while relaxing the back. It calms down the entire body and mind. When practiced with the help of cushions or blocks, one finds that it is more relaxing.
How to do Reclined Bound Angle 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.
Reclined Pigeon Pose
Known as Supta Kapotasana, this asana stretches the hips and inner thighs. It stretches and lengthens the hamstrings and quadriceps, relaxes the back and is soothing for the mind. It is best practiced towards the end of a session and is found to be 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 Lotus Pose
The lotus pose opens up the hips, stretches and strengthens the abdominal muscles and strengthens the entire legs. Known as Padmasana, the reclined version of this pose is soothing and relaxing for the back. The posture improves blood circulation to the abdominal region, thus helping with digestion.
How to do Reclined Lotus Pose
- Sit on the mat with legs stretched out in front of you. Make sure your spine is erect and not curved.
- Now bend the right knee and place the foot at the top of the left thigh. Make sure that the sole of the foot points upward and the heel is close to pubic bone.
- Now, bend the other leg and place it on top of the opposite thigh.
- Now both the legs are crossed and feet placed on opposite thighs. Now place your hands on the mat, slowly coming onto the elbows.
- Taking the support of the elbows, lie down on your back.
- Gently close your eyes, take slow, deep breaths and relax here for a few minutes.
Supine Spinal Twist
Known as Supta Matyendrasana, this asana stretches the glutes, chest and obliques. It opens up the chest region, relaxes the back, and relieves stiffness, tightness and tension. It is effective in improving spinal mobility, aiding digestion and counters the effects of sitting hunched at a desk for hours.
How to do Supine 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.
Corpse Pose
The popular Savasana or Corpse pose is always practiced at the end of a session. It is the most effective posture in cooling down the system, relaxing the mind and body and inducing a calming effect. It activates the parasympathetic nervous system, relieves stress and tension, among other impactful benefits.
How to do Corpse Pose
- Lie down on your back and keep your legs slightly apart
- Bring your arms alongside your body, but slightly away
- Tuck your shoulder blades onto your back for support
- Now release and completely let go onto your mat
- Breathe naturally and relax here
Supine poses are meant to be relaxing and soothing. Try to hold the posture for a few minutes and to deepen the stretch whenever comfortable. You can also try different variations and use cushions, blankets and blocks for more support. Keep your focus on your breath and allow your mind and body to completely let go. Be gentle and slow in your movement, avoiding jerks or hastiness.
