What do you think of when you hear the word “yoga?”
The novice yogi will be calling to mind images of backbends. These backbends would likely be way past the 90-degree mark. If not, the average onlooker will imagine positions with one foot touching the head. These Supine Yoga Poses (or Laying Down Pose) are performed on your back and are a great way to end your yoga session.
Whatever other positions come to mind, most of these would resemble the positions only contortionists can assume. Needless to say, many who wish to jump into yoga feel that they cannot reach the level of flexibility and mobility for these positions. As a result, many miss out on the health and mental benefits of yoga by quitting before starting.
However, the beauty of yoga is that it’s progressive. All a person needs is the right amount of instruction from a studio that offers body yoga in Roseville CA.
Building unparalleled flexibility and joint mobility begins from the ground up. Every experienced yogi will preach the importance of starting with any laying down pose.
Spread your yoga mat and try these five supine yoga poses you can perform anywhere – regardless of your skill level.
1. Shavasana (Corpse Pose)
Yoga is a meditative discipline. It’s meditative before it’s physical. No other pose reinforces this idea better than the Shavasana pose.
The Shavasana (Savasana) pose or corpse pose is one of the most basic positions in yoga. Performing this pose requires nothing more than the ground, a yoga mat, and the practitioner lying down.
It’s that simple. The Shavasana pose is the corpse pose because a yogi only needs to lie motionless. What separates this position from the simple act of lying down, though, is what goes on mentally.
During the Shavasana pose or corpse pose, yogis need to lie motionless and focus on breathing. The active focus on breathing is what gives the pose its meditative and restorative benefits.
The restorative and meditative effects prepare the novice yogi for other similarly restorative practices in yoga. One of these is Nidra meditation.
All in all, the Shavasana pose proves that there’s always value in going back to the basics.
2. Setu Bandha Sarvangasana (Bridge Pose)
Moving up a notch in difficulty (but not by too much) is the Setu Bandha Sarvangasana pose. The Setu Bandha Sarvangasana or bridge pose starts as a laying down pose. From there, the yogi must brace the core, fold the knees, and push the hips up from the floor.
The bridge pose finishes when the practitioner lifts the hips and lower back above the floor. The yogi can use his or her hands for support throughout the position.
Yogis can perform the Setu Bandha Sarvangasana pose dynamically, meaning that they can perform the pose in repetitions. Also, yogis can perform the pose in a static fashion or by holding the position. This is the preferred way of doing it.
The Bridge Pose strengthens the quadriceps muscles and calves. Its most important benefit is what it does to the gluteal muscles and hip flexors. The Bridge Pose activates the gluteal muscles and relaxes the hip flexors. The activation of the gluteal muscles can improve a person’s lower back health over time.
3. Uttanpadasana (Double Leg Raise Pose)
Sometimes, a person has overly activated gluteal muscles but inactive hip flexors. To balance out the effects of constant glute activation, the hip flexors need due attention. One of the positions for this purpose is the Uttanpadasana pose or the double leg raise pose.
To perform this pose, the yogi must lie supine. From there, they must raise both legs. Both legs must be straight without bending or folding at the knees. Then, they must fully raise the legs until the toes come at around eye level. This indicates that the legs are fully raised at 90 degrees.
The Uttanpadasana is great for reactivating the hip flexors. For this reason, the pose creates a balance between the muscle tone of the gluteal muscles and the anterior hips.
Perhaps an underappreciated benefit of this supine yoga pose is its effect on the hamstrings. Since the Uttanpadasana is a static pose, it’s a stretch for the hamstrings but not a stretch to perform.
The Uttanpadasana is also excellent for preparing the lower back for this next supine yoga pose.
4. Pavanamuktasana (Wind Relieving Pose)
The Pavanamuktasana is a supine pose that requires the yogi to raise both hips and neck above the floor. To perform this pose, the yogi begins in a supine position. From here, the yogi must raise both the head and hips. The knees must flex and they must attempt to touch the knees with the forehead.
To assist in the curling position, they can hug their knees so that they move closer to the forehead. Even if there’s no contact between the forehead and knees, the wind relieving pose still offers a myriad of health benefits.
The wind relieving pose is excellent for alleviating abdominal bloating and gas, as the name suggests. The spinal discs also get relief as the position lengthens the spine. This reduces any compression.
In addition, the wind relieving pose promotes circulation in the muscles of the hips and buttocks. This makes the pose an excellent supine position that benefits the entire core and surrounding structures.
5. Supta Baddha Konasana (Supine Butterfly Pose)
The hips are often tight, especially for people who spend most of their days sitting. Hip tightness manifests as a limited range of motion in the hip abductors. The butterfly pose is an excellent way to loosen up the hips. However, because it’s in a seated position, not everyone can perform this pose.
An easier version of the butterfly pose that delivers the same benefits for the hip abductors is the supine version. The supine butterfly pose allows novice yogis to increase the range of motion of the hip abductors even while lying down.
To perform this pose, one must lie supine and fold the knees until the heels are close to the hamstrings. From here, the yogi must spread the legs while the soles of the feet are in contact. The ideal end position is when the lateral aspects of the knees make contact with the ground.
Not everyone achieves this the first time. As such, it’s important to work up to the ideal finishing position.
Lay Your Yoga Anxieties to Rest and On the Floor with a Laying Down Pose
Achieving better mobility, flexibility, and calmness is achievable even with a laying-down pose. Practice these five easy supine yoga poses, and you’ll be on your way to a more meditative you.
If you liked this article, check out our post on sitting down poses!
If you’re looking for a studio that offers yoga in Roseville of Folsom, look no further than Zuda Yoga. Try a class and experience the life-changing power of yoga. Check out our special new student special $30 for 30 days of unlimited Yoga at either of our locations!