Asanas In Supine Position

Many asanas can be performed in supine position (lying on back) which is known as shayanasthiti. Put your feet together with toes directed upwards. Let hands be near thighs with palms flat on the ground. Look straight up.

See general instructions about yoga practice.

1. Uttanpadasana: Place both legs together. Raise both legs upto 900 without bending at knees while inhaling slowly. Hold on to this position and look at your great toe. Do not lift shoulders. Return your legs to floor slowly while exhaling. This asana can be performed by a single leg too (Ekpada). More stretch on abdominal muscles can be achieved by raising straight legs upto 400-450. Poses in Supine Position 1
2. Pavanmuktasana: Raise both legs up to 900 while inhaling (Uttanpadasana). While exhaling fold both your knees and pull them towards chest. Press your thighs over abdomen with hands interlocked around knees. Your calves should touch the back of your thighs. Lift head and neck and try to place your chin near knees. Maintain this pose for some time. While exhaling, lower your head to floor slowly and bring limbs to resting state. This asana can also be performed with a single leg. You may rotate one leg clockwise while holding other thigh pressed on abdomen. Poses in Supine Position 2
3. Setubandhasana: Keep some distance between your legs and fold them at knees to bring heels near buttocks. You may hold your heels with hands. Raise your waist and back slowly while inhaling. Try to raise body till your chin touches chest. Stay in this pose for some time and while exhaling bring your waist and back down to touch ground. Straighten your legs and relax. Poses in Supine Position 3
4. Dronasana: While inhaling raise up both your legs upto 450 without bending at knees. Now raise head and shoulders up, lift up arms and hold knees with your hands. Trying to hold toes with hands leads to more stretch at your back. Relax your hands and contract abdominal muscles to stay in this position for some time. While exhaling bring your back, head and legs to ground and relax. Poses in Supine Position 4
5. Sarvangasana: While inhaling raise both legs together straight up to 900 as in uttanapadasana. While exhaling move legs further beyond your head. Support your back with hands and lift it up to bring legs and back in a straight line at 900 to the floor. Do not lift head. Maintain chin steady near your chest. Place arms next to buttocks for adequate support. The position will be as if you are standing on your shoulders. Look at your toes and try to maintain a steady balance. Hold on for some time while breathing quietly. Return back to original position while exhaling by bringing legs towards head, slowly bringing down back to the ground so that legs are at 900. Bring legs down to the ground and relax. Poses in Supine Position 5
6. Matsyasana: Keep your right foot on left thigh near groin by folding knee. Place left foot on right thigh in a similar manner. Try to hold great toe with respective hand. While inhaling lift up your back and shoulders by pressing down elbows. Lift up your neck to drop your head so that the top of head touches the ground while your body-weight rests on elbows. Stay in this position (fish-pose) for some time while looking straight forwards and breathe quietly. Place your head gently on ground and while exhaling release your hands and straighten your legs to get back to original position. Poses in Supine Position 6
7. Halasana: Raise both legs up to 900 while inhaling. While exhaling lift your back to move legs further beyond your head. Do not move head. Keep your back as straight as possible. Keep your head steady by placing hands around. Your chin will now touch front of your chest. Do not bend knees and maintain legs parallel to the ground. You can try straightening your feet and bringing legs further to touch ground with your toes. Hold on for some time (plough-pose) with quiet breathing. While inhaling lift your legs up at 900 to the ground. Release both hands and bring back legs to ground slowly. Poses in Supine Position 7
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