Welcome to the gentle world of Yoga Lying on Back Poses, a series of relaxing and rejuvenative asanas that are perfect for beginners and seasoned yogis alike. These poses, practiced while lying on your back, are designed to reduce stress, alleviate back pain, and promote a deeper sense of well-being.
Join us Aatmyogashala as we explore how these simple poses can transform your yoga practice and bring profound relaxation to your daily life.
Here’s a simple guide to yoga poses that you can practice while lying on your back. These poses are ideal for relaxation, improving flexibility, and helping with back issues.
Some Yoga Lying on Back Poses
1. Savasana (Corpse Pose)
Savasana is perfect for ending a yoga session. Lie flat on your back with your legs slightly apart and arms at your sides, palms facing upwards.
Close your eyes, breathe naturally, and try to clear your mind. This pose helps to relax the whole body and calm the mind.
2. Supine Spinal Twist
This pose helps to relieve tension in the back and improve spinal mobility. Lie on your back, bring your arms out to the sides in a T-shape, and bend your knees towards your chest.
Slowly lower your knees to one side while turning your head to the opposite side. Hold for a few breaths, then switch sides.
3. Bridge Pose
Begin lying flat on your back with your knees bent and feet flat on the floor, hip-width apart. Press your feet and arms into the floor and lift your hips towards the ceiling.
Clasp your hands under your back to help lift the hips higher. This pose strengthens the back, buttocks, and legs.
4. Legs-Up-the-Wall Pose (Viparita Karani)
This gentle inversion is excellent for relaxation. Lie on your back and extend your legs up against a wall. Your buttocks can be right against the wall or a few inches away.
Stay in this pose for 5 to 15 minutes to help calm the nervous system and reduce stress.
5. Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
Lie on your back and lift one leg towards the ceiling. Hold the big toe with your fingers or use a yoga strap around the foot. Keep your other leg flat on the floor.
This pose stretches the hamstrings and calves, and can help improve digestion.
6. Reclining Bound Angle Pose (Supta Baddha Konasana)
Lie on your back, bend your knees, and bring the soles of your feet together, letting your knees fall open to the sides. You can place your hands on your belly or out to the sides.
This pose is great for opening the hips and relaxing the lower back.
These poses are easy to do and beneficial for both beginners and experienced yoga practitioners. Remember to listen to your body and adjust the poses as needed for your comfort and flexibility.
Certainly! Here are more supine yoga poses that can be practiced while lying on your back, each offering unique benefits:
7. Happy Baby Pose (Ananda Balasana)
This playful pose is great for releasing tension in the back and hips. Lie on your back, grab the outside edges of your feet with your hands, and pull your knees towards your armpits.
Your ankles should be directly over your knees, creating a 90-degree angle. Gently rock side to side to massage your spine.
8. Wind-Relieving Pose (Pavanamuktasana)
This pose aids in digestion and helps release trapped gas in the intestines. Lie flat on your back, bring one knee to your chest, and hug it tightly while keeping the other leg extended on the floor.
Hold for a few breaths, then switch legs. You can also do this with both knees hugged to the chest.
9. Supine Eagle Pose (Supta Garudasana)
This pose is great for stretching the shoulders and upper back. Lie on your back, raise your arms to a T-position, then cross one arm over the other and twist your arms so your palms meet.
Bend your knees and cross one leg over the other, hooking the top foot behind the lower calf. Press your arms and legs in opposite directions.
10. Fish Pose (Matsyasana)
While traditionally practiced with an arch in the back, a modified version can be done lying flat. Lie on your back with your legs extended and your arms resting alongside your body, palms down.
Lift your chest towards the ceiling, opening your heart area. This variation is less intense but still opens the chest and throat.
11. Eye of the Needle Pose (Sucirandhrasana)
This pose helps relieve tension in the hips and lower back. Lie on your back with knees bent and feet flat on the floor. Cross your right ankle over your left thigh, just below the knee.
Lift your left foot off the floor and thread your right hand through the opening and your left hand around the outside of your left thigh.
Gently pull your left thigh towards you while keeping your head and shoulders on the floor. Switch sides after a few breaths.
12. Supine Butterfly Pose (Supta Baddha Konasana)
Similar to Reclining Bound Angle Pose but with a focus on deeper relaxation. Lie on your back, place the soles of your feet together, and let your knees fall open to the sides.
Place your arms comfortably on the floor, palms up, and close your eyes. You can place cushions under your knees for support if the stretch is too intense.
These additional poses provide a wide range of benefits, from soothing the nervous system to stretching various parts of the body. Always ensure you are comfortable and adjust the poses to suit your level of flexibility.
Frequently Asked Question
What are the benefits of lying on the back yoga poses?
Lying on the back yoga poses, such as Savasana and Bridge Pose, offer numerous benefits including stress reduction, improved digestion, relief from menstrual discomfort, and enhanced relaxation of the mind and body. These poses can also strengthen the back muscles, improve flexibility, and support respiratory health. For more details- Read
Can beginners practice these poses?
Yes, many lying on the back poses are suitable for beginners. Poses like Corpse Pose, Supine Spinal Twist, and Legs-Up-the-Wall are particularly beneficial for those new to yoga, as they are less strenuous and help in relaxing the body while still promoting flexibility and calmness.
Are there any specific poses recommended for back pain?
For those suffering from back pain, gentle poses like the Supine Spinal Twist and Bridge Pose can be particularly helpful. These poses help in stretching and strengthening the back muscles, which can alleviate discomfort and improve spinal alignment​.
How long should I hold each pose?
The duration can vary depending on the pose and your comfort level. Generally, gentle poses like Savasana might be held for 5 to 15 minutes, especially towards the end of a yoga session to allow for deep relaxation. More active poses like the Bridge or Supine Eagle Pose might be held for shorter durations, from 30 seconds to a couple of minutes, depending on your level of comfort and experience.
Can lying on back poses improve sleep?
Yes, many of these poses, particularly Savasana and Legs-Up-the-Wall, are known for their ability to induce relaxation and can be very beneficial before bedtime. These poses help calm the mind and prepare the body for sleep, making them excellent additions to a nighttime routine.
