The lying yoga poses are very relaxing and stress-relieving, lessening stress levels, strain, and tiredness. Such poses are executed lying on your stomach, back, or side, making them simple and healing, which makes them suitable for not-so-advanced practitioners. They help to maintain spine position, relax the organism, and affect the digestive system and flexibility. These are the best 10 lying yoga poses that will boost your physical and mental health once performed regularly using mindful breathing.
Let’s Explore the Best Lying Yoga Poses
Due to our busy life schedule, we suffer from both mental and physical problems. Yoga can heal you to an extent. Specifically, the following lying yoga poses are very effective to calm your body and mind down.
Supta Baddha Konasana
For this yoga, you need to get on your back and press the bottoms of your feet together. Then allow your knees to spread. Place your palms on your belly or try sides and close your eyes. This posture stretches the hips and maintains a relaxed pelvic zone, as well as relaxation of the mind.
It helps to eliminate fatigue and anxiety. Lay cushions on your knees and remain in the position for 2- 5 minutes; your energy level will be completely renewed. This is a perfect lying down yoga poses.
Supta Matsyendrasana
When on your back, bend one of your knees, and twist it across your body to the other side. Loosen your shoulders and stretch your arms. This lower back twist eases back strain, lymphatic massage of the abdominal organs, and detoxification. It also improves the digestion process and reduces emotional tension. 30 seconds to 1 minute on each side and inhale deeply to get maximum benefits from it.
Viparita Karani
Lie close to a wall, lift your legs vertically off against it and shape an L. Keep your arms down by your sides. This relaxing pose helps with the improvement of blood circulation, relief of tired legs, and a decrease in anxiety and insomnia.
It’s a great advantage, especially after a good number of hours of standing and walking. Stay in this position for 5–10 minutes, noticing your breath, and allowing your body to fully relax. One of the basic Yoga pose lie on back is an ideal exercise to relax the back and relieve the mind.
Savasana
Lie down flat on your back and spread your legs open a little, and keep your arms beside you with the palms upwards. Relax and breathe normally, with closed eyes. It happens that despite its simplicity, Savasana is among the strongest relaxation poses. It makes the heart and body calm down, lowers blood pressure and re-energizes the body. During this yoga, you can breathe for 5-10 minutes.
Supta Padangusthasana
Lie on your back. One should keep one leg up by holding the big toe or by using a strap. Maintain the other leg on the ground. It is a pose that stretches the hamstring and fortifies the knees, and enhances steadiness. It also dispels lower back tension. This kind of pose makes people flexible and rests the mind. Do two times on each side and hold it in hold at least 30 seconds to a minute in each leg. Yoga pose lying down is the finest yoga pose that aids in stretching, as it promotes deep relaxation.
Setu Bandhasana
You need to sit down, keeping both knees bent and put your feet at hip-width distance. Pull up and lift your hips and press your feet on the earth. This is a mild backbend that builds strength in the spine as well as chest opening and stimulates abdominal organs. It eases the effects of stress and slight depression. Hold your core and glutes and allow the neck to be in a relaxed position. Then stay in the position for 30 seconds to 1 minute.
Matsyasana
Position yourself lying on your back, arch your upper back, taking the chest off the floor and laying the crown of your head smoothly on the ground. Stretch out or bend your legs like in the lotus position. Fish pose stretches the chest, straightens the back and activates throat and heart chakras. It can calm breathing and anxiety problems. Inhale and continue the pose for 15-30 seconds, then relax. Lying down yoga position helps to relieve you of the stress, and lets you get enough rest.
Supta Virasana
Start in Hero Pose with the knees bent and the feet beside the hips, then slowly lean back onto the floor. Use props if needed to support. This pose stretches the thighs, hips and the abdominal part while also improving digestion and tired legs. With the great protein content food it is very nice to consume after a heavy meal or a tiring day. Not suitable if you have a problem with the knee or lower back. Hold this for 1–2 minutes.
Jathara Parivartanasana
In the lying position on your back, arms stretched at the sides. Keep shoulders on the ground by both bending the knees and allowing them to slowly fall on either side. It also soft-twists and massages organs, burns abdominal fat and mixes up back tension. It enhances digestion and body detox. Inhale and exhale deeply and hold for 30 seconds to a minute on each side. Do this pose daily to have a healthy spine and core.
Ananda Balasana
Lie flat, bend the knees and grasp the sides of the feet with your hands. Put your ankles above your cheeks. This childish position lengthens the inner thighs, hips, and back. It eases body tiredness and calms the lower back. Works well to relieve emotional pressure, to calm. Lying-down yoga postures are helpful for beginners.
Conclusion
Lying down yoga poses are simple, and these yoga poses soothe your body and relax your mind. Good positions for sleep, stress, and pain are these lying down yoga poses. Anyone can attempt to make them at home. Practising them every day will keep you healthy & peaceful. Be regular and thoughtful, and then you will have long-term physical and emotional rewards.
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