{"id":451,"date":"2025-09-20T11:58:00","date_gmt":"2025-09-20T06:28:00","guid":{"rendered":"https:\/\/aatmyogashala.com\/blog\/?p=451"},"modified":"2026-10-17T14:43:43","modified_gmt":"2026-10-17T09:13:43","slug":"supine-yoga-poses","status":"publish","type":"post","link":"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/","title":{"rendered":"15 Restorative Supine Yoga Poses: Names &amp; Step-by-Step Guide"},"content":{"rendered":"\n<p>Supine yoga poses decompress your spine against gravity. Lying flat on the mat with your pelvis neutral allows your psoas and abdominal wall to release without compensatory lower back arching. In classical Hatha yoga, horizontal floor postures eliminate balance demands and reduce cardiovascular strain, making them the most dependable sequence for nervous system restoration and musculoskeletal realignment.<\/p>\n\n\n\n<p>At <a href=\"https:\/\/aatmyogashala.com\/\">Aatm Yogashala<\/a> in Rishikesh, we teach supine asanas as foundational alignment tools. When the floor supports your entire posterior chain, your body receives objective tactile feedback regarding shoulder symmetry, pelvic tilt, and spinal curvature. Whether you are recovering from spinal stiffness or preparing for seated meditation, these 15 restorative supine yoga poses will restore structural integrity to your practice.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_88 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#What_Are_Supine_Yoga_Poses_in_Traditional_Hatha_Yoga\" >What Are Supine Yoga Poses in Traditional Hatha Yoga?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#Key_Benefits_of_Supine_Asanas\" >Key Benefits of Supine Asanas:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#Supine_vs_Prone_Asanas_Understanding_the_Core_Difference\" >Supine vs. Prone Asanas: Understanding the Core Difference<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#15_Essential_Supine_Yoga_Poses_with_Alignment_Benefits\" >15 Essential Supine Yoga Poses with Alignment &amp; Benefits<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#1_Corpse_Pose_Savasana\" >1. Corpse Pose (Savasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#2_Bridge_Pose_Setu_Bandhasana\" >2. Bridge Pose (Setu Bandhasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#3_Legs-Up-the-Wall_Pose_Viparita_Karani\" >3. Legs-Up-the-Wall Pose (Viparita Karani)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#4_Knee-to-Chest_Pose_Apanasana\" >4. Knee-to-Chest Pose (Apanasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#5_Happy_Baby_Pose_Ananda_Balasana\" >5. Happy Baby Pose (Ananda Balasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#6_Reclining_Bound_Angle_Pose_Supta_Baddha_Konasana\" >6. Reclining Bound Angle Pose (Supta Baddha Konasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#7_Wind-Relieving_Pose_Pavanamuktasana\" >7. Wind-Relieving Pose (Pavanamuktasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#8_Supine_Spinal_Twist_Supta_Matsyendrasana\" >8. Supine Spinal Twist (Supta Matsyendrasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#9_Reclining_Hand-to-Big-Toe_Pose_Supta_Padangusthasana\" >9. Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#10_Reclining_Pigeon_Eye_of_the_Needle_Supta_Kapotasana\" >10. Reclining Pigeon \/ Eye of the Needle (Supta Kapotasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#11_Supported_Fish_Pose_Supported_Matsyasana\" >11. Supported Fish Pose (Supported Matsyasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#12_Belly_Twist_Revolving_Abdomen_Pose_Supta_Jathara_Parivartanasana\" >12. Belly Twist \/ Revolving Abdomen Pose (Supta Jathara Parivartanasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#13_Reclining_Hero_Pose_Supta_Virasana\" >13. Reclining Hero Pose (Supta Virasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#14_Supine_Extended_Triangle_Pose_Supta_Trikonasana\" >14. Supine Extended Triangle Pose (Supta Trikonasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#15_Reclining_Eagle_Twist_Supta_Garudasana\" >15. Reclining Eagle Twist (Supta Garudasana)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#20-Minute_Restorative_Supine_Sequence_for_Sleep_Relaxation\" >20-Minute Restorative Supine Sequence for Sleep &amp; Relaxation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Are_Supine_Yoga_Poses_in_Traditional_Hatha_Yoga\"><\/span><strong>What Are Supine Yoga Poses in Traditional Hatha Yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In Sanskrit, postures performed lying on your back facing upward are classified as <em>Supta Asanas<\/em> (from the root <em>svap<\/em>, meaning &#8220;to sleep&#8221; or &#8220;recline&#8221;). Unlike standing asanas that load your intervertebral discs under gravitational weight, supine postures distribute your body weight across a broad surface area.<\/p>\n\n\n\n<p>Clinical biomechanical reviews confirm that horizontal supine positioning lowers intradiscal pressure in the lumbar spine to approximately 25 kilograms\u2014compared to 100 kilograms while standing upright and 140 kilograms while sitting hunched over a desk.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Key_Benefits_of_Supine_Asanas\"><\/span><strong>Key Benefits of Supine Asanas:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Axial Spinal Decompression:<\/strong> The flat floor neutralizes excessive lumbar lordosis and thoracic kyphosis.<\/li>\n\n\n\n<li><strong>Parasympathetic Nervous Tone:<\/strong> Reclining positions signal the baroreceptors in your carotid sinus to lower heart rate and downregulate sympathetic fight-or-flight signaling.<\/li>\n\n\n\n<li><strong>Venous Blood Return:<\/strong> Elevating legs in supine inversions facilitates passive lymph drainage and venous return toward the right atrium without cardiac exertion.<\/li>\n\n\n\n<li><strong>Safe Hip and Hamstring Opening:<\/strong> Gravity assists pelvic opening without forcing unstable knee rotation.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Supine_vs_Prone_Asanas_Understanding_the_Core_Difference\"><\/span><strong>Supine vs. Prone Asanas: Understanding the Core Difference<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Dimension<\/th><th>Supine Yoga Poses (Supta Asanas)<\/th><th>Prone Yoga Poses (Adho Mukha Floor)<\/th><\/tr><\/thead><tbody><tr><td><strong>Body Position<\/strong><\/td><td>Lying on back, face toward ceiling<\/td><td>Lying on stomach, abdomen flat on floor<\/td><\/tr><tr><td><strong>Spinal Action<\/strong><\/td><td>Spinal decompression, flexion, passive twisting<\/td><td>Active spinal extension and back strengthening<\/td><\/tr><tr><td><strong>Target Muscle Groups<\/strong><\/td><td>Hamstrings, psoas release, glutes, adductors<\/td><td>Posterior erector spinae, gluteus maximus, rhomboids<\/td><\/tr><tr><td><strong>Nervous System<\/strong><\/td><td>Deep parasympathetic restoration &amp; relaxation<\/td><td>Gentle sympathetic activation &amp; metabolic stimulation<\/td><\/tr><tr><td><strong>Key Examples<\/strong><\/td><td>Savasana, Supta Padangusthasana, Setu Bandhasana<\/td><td><a href=\"https:\/\/aatmyogashala.com\/blog\/yoga-poses-lying-on-stomach\/\">Bhujangasana (Cobra), Salabhasana, Makarasana<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_Essential_Supine_Yoga_Poses_with_Alignment_Benefits\"><\/span><strong>15 Essential Supine Yoga Poses with Alignment &amp; Benefits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Below are 15 authentic supine asanas practiced in traditional Himalayan ashrams, complete with Sanskrit nomenclature, anatomical cues, and contraindications.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Corpse_Pose_Savasana\"><\/span><strong>1. Corpse Pose (Savasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/1-1-1024x576.png\" alt=\"Corpse Pose (Savasana)\" class=\"wp-image-456\" title=\"\" srcset=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/1-1-1024x576.png 1024w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/1-1-300x169.png 300w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/1-1-768x432.png 768w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/1-1-780x439.png 780w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/1-1.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>The ultimate posture of conscious stillness. Savasana allows physiological assimilation of your preceding asana practice.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sanskrit Name:<\/strong> \u015aav\u0101sana (<em>\u015aava<\/em> = corpse)<\/li>\n\n\n\n<li><strong>Primary Target:<\/strong> Autonomic nervous system regulation, parasympathetic recovery.<\/li>\n\n\n\n<li><strong>Alignment Cue:<\/strong> Separate your heels mat-width apart and let feet splay outward naturally. Turn your palms upward at a 45-degree angle from your torso to open your collarbones.<\/li>\n\n\n\n<li><strong>Contraindications:<\/strong> Acute lower back discomfort (place a bolster under knees).<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Bridge_Pose_Setu_Bandhasana\"><\/span><strong>2. Bridge Pose (Setu Bandhasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Bridge-Pose-1024x576.png\" alt=\"Bridge Pose (Setu Bandhasana)\" class=\"wp-image-455\" title=\"\" srcset=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Bridge-Pose-1024x576.png 1024w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Bridge-Pose-300x169.png 300w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Bridge-Pose-768x432.png 768w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Bridge-Pose-780x439.png 780w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Bridge-Pose.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>A gentle inverted backbend that stimulates the thyroid gland while strengthening your glutes and hamstrings.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sanskrit Name:<\/strong> Setu Bandh\u0101sana (<em>Setu<\/em> = bridge, <em>Bandha<\/em> = lock)<\/li>\n\n\n\n<li><strong>Primary Target:<\/strong> Gluteus maximus, hamstrings, quadratus lumborum.<\/li>\n\n\n\n<li><strong>Alignment Cue:<\/strong> Place feet hip-width apart, parallel to each other. Press through your four foot corners to elevate your hips, keeping thighs parallel without letting knees flare outward.<\/li>\n\n\n\n<li><strong>Contraindications:<\/strong> Recent cervical spine injury or unmanaged hypertension.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Legs-Up-the-Wall_Pose_Viparita_Karani\"><\/span><strong>3. Legs-Up-the-Wall Pose (Viparita Karani)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Legs-Up-the-Wall-Pose-1024x576.png\" alt=\"Legs Up the Wall Pose (Viparita Karani)\" class=\"wp-image-454\" title=\"\" srcset=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Legs-Up-the-Wall-Pose-1024x576.png 1024w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Legs-Up-the-Wall-Pose-300x169.png 300w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Legs-Up-the-Wall-Pose-768x432.png 768w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Legs-Up-the-Wall-Pose-780x439.png 780w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Legs-Up-the-Wall-Pose.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>A passive restorative inversion that flushes stagnant lymph fluid from the lower extremities and alleviates swollen feet.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sanskrit Name:<\/strong> Vipar\u012bta Kara\u1e47\u012b (<em>Vipar\u012bta<\/em> = inverted, <em>Kara\u1e47\u012b<\/em> = action)<\/li>\n\n\n\n<li><strong>Primary Target:<\/strong> Hamstring fascia, venous drainage, lymphatic circulation.<\/li>\n\n\n\n<li><strong>Alignment Cue:<\/strong> Bring your sitting bones against the wall baseboard. Extend legs upward vertically, letting your arms rest in a cactus shape to open the chest.<\/li>\n\n\n\n<li><strong>Contraindications:<\/strong> Glaucoma, detached retina, or menstruation if inverted holds feel uncomfortable.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Knee-to-Chest_Pose_Apanasana\"><\/span><strong>4. Knee-to-Chest Pose (Apanasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Knee-to-Chest-Pose-1024x576.png\" alt=\"Knee-to-Chest Pose (Apanasana)\" class=\"wp-image-457\" title=\"\" srcset=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Knee-to-Chest-Pose-1024x576.png 1024w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Knee-to-Chest-Pose-300x169.png 300w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Knee-to-Chest-Pose-768x432.png 768w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Knee-to-Chest-Pose-780x439.png 780w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Knee-to-Chest-Pose.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>The primary posture for pacifying Apana Vayu (the downward eliminative energy current) and releasing lumbar compression.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sanskrit Name:<\/strong> Ap\u0101n\u0101sana (<em>Ap\u0101na<\/em> = downward vital air)<\/li>\n\n\n\n<li><strong>Primary Target:<\/strong> Lower lumbar paraspinal muscles, descending colon.<\/li>\n\n\n\n<li><strong>Alignment Cue:<\/strong> Draw knees to your chest on an exhalation. Clasp shins with forearms while keeping your sacrum and back of the skull anchored to the mat.<\/li>\n\n\n\n<li><strong>Contraindications:<\/strong> Recent abdominal surgery or acute hip labral tears.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Happy_Baby_Pose_Ananda_Balasana\"><\/span><strong>5. Happy Baby Pose (Ananda Balasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Happy-Baby-Pose-1024x576.png\" alt=\"Happy Baby Pose (Ananda Balasana)\" class=\"wp-image-459\" title=\"\" srcset=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Happy-Baby-Pose-1024x576.png 1024w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Happy-Baby-Pose-300x169.png 300w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Happy-Baby-Pose-768x432.png 768w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Happy-Baby-Pose-780x439.png 780w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Happy-Baby-Pose.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>A calming hip opener that releases the sacrococcygeal region and inner groin.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sanskrit Name:<\/strong> \u0100nanda B\u0101l\u0101sana (<em>\u0100nanda<\/em> = bliss, <em>B\u0101la<\/em> = child)<\/li>\n\n\n\n<li><strong>Primary Target:<\/strong> Adductor magnus, hamstrings, deep pelvic floor.<\/li>\n\n\n\n<li><strong>Alignment Cue:<\/strong> Flex your feet so soles face the ceiling. Grasp the outer edges of your feet with hands, drawing knees toward your armpits while pressing your tailbone flat.<\/li>\n\n\n\n<li><strong>Contraindications:<\/strong> Pregnancy (second and third trimesters) or acute knee ligament sprains.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Reclining_Bound_Angle_Pose_Supta_Baddha_Konasana\"><\/span><strong>6. Reclining Bound Angle Pose (Supta Baddha Konasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supta-Baddha-Konasana-1024x576.png\" alt=\"Reclining Bound Angle Pose (Supta Baddha Konasana)\" class=\"wp-image-460\" title=\"\" srcset=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supta-Baddha-Konasana-1024x576.png 1024w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supta-Baddha-Konasana-300x169.png 300w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supta-Baddha-Konasana-768x432.png 768w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supta-Baddha-Konasana-780x439.png 780w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supta-Baddha-Konasana.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>An open-pelvic restorative posture that relieves menstrual cramping and pelvic floor congestion.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sanskrit Name:<\/strong> Supta Baddha Ko\u1e47\u0101sana (<em>Baddha<\/em> = bound, <em>Ko\u1e47a<\/em> = angle)<\/li>\n\n\n\n<li><strong>Primary Target:<\/strong> Pectineus, adductors, iliopsoas.<\/li>\n\n\n\n<li><strong>Alignment Cue:<\/strong> Bring soles of your feet together and let knees open wide toward the floor. Place yoga blocks beneath outer thighs to prevent groin tendon strain.<\/li>\n\n\n\n<li><strong>Contraindications:<\/strong> Groin tears or sacroiliac joint instability.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Wind-Relieving_Pose_Pavanamuktasana\"><\/span><strong>7. Wind-Relieving Pose (Pavanamuktasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Pavanamuktasana-1024x576.png\" alt=\"Wind-Relieving Pose (Pavanamuktasana)\" class=\"wp-image-458\" title=\"\" srcset=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Pavanamuktasana-1024x576.png 1024w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Pavanamuktasana-300x169.png 300w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Pavanamuktasana-768x432.png 768w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Pavanamuktasana-780x439.png 780w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Pavanamuktasana.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>An essential digestive posture that compresses the ascending and descending colon to relieve trapped visceral gas.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sanskrit Name:<\/strong> Pavanamukt\u0101sana (<em>Pavana<\/em> = air\/wind, <em>Mukta<\/em> = release)<\/li>\n\n\n\n<li><strong>Primary Target:<\/strong> Abdominal visceral organs, hip flexors.<\/li>\n\n\n\n<li><strong>Alignment Cue:<\/strong> Hug your right knee tightly into your right ribs on an exhalation. Keep your extended left leg active with flexed toes, pressing the left thigh down.<\/li>\n\n\n\n<li><strong>Contraindications:<\/strong> High blood pressure during head-to-knee variations.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Supine_Spinal_Twist_Supta_Matsyendrasana\"><\/span><strong>8. Supine Spinal Twist (Supta Matsyendrasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-8.jpg\" alt=\"Supine Spinal Twist (Supta Matsyendrasana)\" class=\"wp-image-469\" title=\"\" srcset=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-8.jpg 1024w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-8-300x169.jpg 300w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-8-768x432.jpg 768w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-8-780x439.jpg 780w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>A gentle rotation that rehydrates spinal discs and massages internal abdominal organs.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sanskrit Name:<\/strong> Supta Matsyendr\u0101sana (<em>Matsyendra<\/em> = Lord of the Fishes)<\/li>\n\n\n\n<li><strong>Primary Target:<\/strong> Obliques, piriformis, thoracic spine mobility.<\/li>\n\n\n\n<li><strong>Alignment Cue:<\/strong> Shift your hips two inches to the right before dropping bent knees to the left. Keep both shoulder blades pinned securely to the mat.<\/li>\n\n\n\n<li><strong>Contraindications:<\/strong> Severe lumbar disc herniation (L4-L5\/L5-S1) in acute inflammatory flare.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Reclining_Hand-to-Big-Toe_Pose_Supta_Padangusthasana\"><\/span><strong>9. Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Hand-to-Big-Toe-Pose-Supta-Padangusthasana-1024x576.png\" alt=\"Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)\" class=\"wp-image-467\" title=\"\" srcset=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Hand-to-Big-Toe-Pose-Supta-Padangusthasana-1024x576.png 1024w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Hand-to-Big-Toe-Pose-Supta-Padangusthasana-300x169.png 300w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Hand-to-Big-Toe-Pose-Supta-Padangusthasana-768x432.png 768w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Hand-to-Big-Toe-Pose-Supta-Padangusthasana-780x439.png 780w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Hand-to-Big-Toe-Pose-Supta-Padangusthasana.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>A safe method for lengthening tight hamstrings without rounding your lumbar spine.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sanskrit Name:<\/strong> Supta P\u0101d\u0101\u1e45gu\u1e63\u1e6dh\u0101sana (<em>P\u0101da<\/em> = foot, <em>A\u1e45gu\u1e63\u1e6dha<\/em> = big toe)<\/li>\n\n\n\n<li><strong>Primary Target:<\/strong> Biceps femoris, semitendinosus, calves.<\/li>\n\n\n\n<li><strong>Alignment Cue:<\/strong> Loop a yoga strap around the ball of your right foot. Extend the heel toward the ceiling while maintaining a neutral natural lumbar curve.<\/li>\n\n\n\n<li><strong>Contraindications:<\/strong> Hamstring avulsion or active sciatica attacks.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Reclining_Pigeon_Eye_of_the_Needle_Supta_Kapotasana\"><\/span><strong>10. Reclining Pigeon \/ Eye of the Needle (Supta Kapotasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Pigeon-Pose-Supta-Kapotasana-2-1024x576.png\" alt=\"Reclining Pigeon Pose (Supta Kapotasana)\" class=\"wp-image-461\" title=\"\" srcset=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Pigeon-Pose-Supta-Kapotasana-2-1024x576.png 1024w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Pigeon-Pose-Supta-Kapotasana-2-300x169.png 300w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Pigeon-Pose-Supta-Kapotasana-2-768x432.png 768w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Pigeon-Pose-Supta-Kapotasana-2-780x439.png 780w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Pigeon-Pose-Supta-Kapotasana-2.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>A non-weight-bearing hip stretch that targets the deep lateral rotators of the hip without loading the knee joint.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sanskrit Name:<\/strong> Supta Kapot\u0101sana<\/li>\n\n\n\n<li><strong>Primary Target:<\/strong> Piriformis, obturator internus, gluteus medius.<\/li>\n\n\n\n<li><strong>Alignment Cue:<\/strong> Cross your right ankle over your left quadriceps. Reach through the opening to clasp behind your left hamstring, pulling the shape inward gently.<\/li>\n\n\n\n<li><strong>Contraindications:<\/strong> Acute lateral knee pain.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Supported_Fish_Pose_Supported_Matsyasana\"><\/span><strong>11. Supported Fish Pose (Supported Matsyasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-12.jpg\" alt=\"Supported Fish Pose (Supported Matsyasana)\" class=\"wp-image-473\" title=\"\" srcset=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-12.jpg 1024w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-12-300x169.jpg 300w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-12-768x432.jpg 768w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-12-780x439.jpg 780w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>A therapeutic thoracic backbend that counters hunched desk posture and expands respiratory lung capacity.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sanskrit Name:<\/strong> Matsy\u0101sana (<em>Matsya<\/em> = fish)<\/li>\n\n\n\n<li><strong>Primary Target:<\/strong> Pectoralis major, intercostal muscles, anterior neck.<\/li>\n\n\n\n<li><strong>Alignment Cue:<\/strong> Place a horizontal yoga block under your shoulder blades and a second block under the back of your head. Let arms drape outward in surrender.<\/li>\n\n\n\n<li><strong>Contraindications:<\/strong> Cervical spondylosis or severe migraine flare.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Belly_Twist_Revolving_Abdomen_Pose_Supta_Jathara_Parivartanasana\"><\/span><strong>12. Belly Twist \/ Revolving Abdomen Pose (Supta Jathara Parivartanasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Twist-1024x576.png\" alt=\"Belly Twist (Supta Jathara Parivartanasana)\" class=\"wp-image-463\" title=\"\" srcset=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Twist-1024x576.png 1024w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Twist-300x169.png 300w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Twist-768x432.png 768w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Twist-780x439.png 780w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Twist.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>A dynamic spinal twist that strengthens the obliques while mobilizing the thoracolumbar junction.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sanskrit Name:<\/strong> Ja\u1e6dhara Parivartan\u0101sana (<em>Ja\u1e6dhara<\/em> = abdomen, <em>Parivartana<\/em> = revolving)<\/li>\n\n\n\n<li><strong>Primary Target:<\/strong> Transverse abdominis, quadratus lumborum.<\/li>\n\n\n\n<li><strong>Alignment Cue:<\/strong> Extend arms out in a &#8220;T&#8221; position. With straight or bent legs, lower your legs to the side with slow eccentric muscular control.<\/li>\n\n\n\n<li><strong>Contraindications:<\/strong> Sacroiliac joint hypermobility.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Reclining_Hero_Pose_Supta_Virasana\"><\/span><strong>13. Reclining Hero Pose (Supta Virasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Reclining-Hero-Pose-1024x576.png\" alt=\"Reclining Hero Pose (Supta Virasana)\" class=\"wp-image-465\" title=\"\" srcset=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Reclining-Hero-Pose-1024x576.png 1024w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Reclining-Hero-Pose-300x169.png 300w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Reclining-Hero-Pose-768x432.png 768w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Reclining-Hero-Pose-780x439.png 780w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Reclining-Hero-Pose.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>An intensive stretch for the front of the thighs, hip flexors, and knees.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sanskrit Name:<\/strong> Supta V\u012br\u0101sana (<em>V\u012bra<\/em> = hero)<\/li>\n\n\n\n<li><strong>Primary Target:<\/strong> Rectus femoris, iliopsoas, ankles.<\/li>\n\n\n\n<li><strong>Alignment Cue:<\/strong> From kneeling between your heels, lower your torso back onto a bolster. Never let your knees splay wider than your hips.<\/li>\n\n\n\n<li><strong>Contraindications:<\/strong> Chronic meniscus tears, knee instability, or stiff ankles.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"14_Supine_Extended_Triangle_Pose_Supta_Trikonasana\"><\/span><strong>14. Supine Extended Triangle Pose (Supta Trikonasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Extended-Triangle-Pose-1024x576.png\" alt=\"Supine Extended Triangle Pose (Supta Trikonasana)\" class=\"wp-image-464\" title=\"\" srcset=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Extended-Triangle-Pose-1024x576.png 1024w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Extended-Triangle-Pose-300x169.png 300w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Extended-Triangle-Pose-768x432.png 768w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Extended-Triangle-Pose-780x439.png 780w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Extended-Triangle-Pose.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>A restorative variation of the classic triangle pose performed on the floor to lengthen side ribs without pelvic collapse.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sanskrit Name:<\/strong> Supta Triko\u1e47\u0101sana (<em>Triko\u1e47a<\/em> = triangle)<\/li>\n\n\n\n<li><strong>Primary Target:<\/strong> Lateral torso, hamstrings, intercostals.<\/li>\n\n\n\n<li><strong>Alignment Cue:<\/strong> Recline on your back and extend your legs into a wide straddle against the floor or wall, rotating one arm along the mat to lengthen your side ribs.<\/li>\n\n\n\n<li><strong>Contraindications:<\/strong> Adductor strains.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_Reclining_Eagle_Twist_Supta_Garudasana\"><\/span><strong>15. Reclining Eagle Twist (Supta Garudasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-9.jpg\" alt=\"Reclining Eagle Twist (Supta Garudasana)\" class=\"wp-image-470\" title=\"\" srcset=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-9.jpg 1024w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-9-300x169.jpg 300w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-9-768x432.jpg 768w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-9-780x439.jpg 780w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>A deep rotational stretch that targets the outer hip fascia and iliotibial (IT) band.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sanskrit Name:<\/strong> Supta Garu\u1e0d\u0101sana (<em>Garu\u1e0da<\/em> = eagle)<\/li>\n\n\n\n<li><strong>Primary Target:<\/strong> Tensor fasciae latae, IT band, gluteus medius.<\/li>\n\n\n\n<li><strong>Alignment Cue:<\/strong> Wrap your right thigh tightly over your left thigh. Hook the right foot behind the left calf if accessible, then guide both knees to the left.<\/li>\n\n\n\n<li><strong>Contraindications:<\/strong> Acute lumbar facet joint irritation.<\/li>\n<\/ul>\n\n\n\n<p style=\"border-left-color:#f97316;border-left-width:4px;border-radius:8px;background-color:#f8fafc;padding-top:24px;padding-right:24px;padding-bottom:24px;padding-left:24px\"><strong>Master Structural Asana Alignment in Rishikesh:<\/strong><br>Want to refine your anatomical adjustments, master posture modifications, and deepen your practice under Himalayan masters? Enroll in our internationally accredited <a href=\"https:\/\/aatmyogashala.com\/200-hour-yoga-teacher-training-in-rishikesh.php\"><strong>200-Hour Yoga Teacher Training Course in Rishikesh<\/strong><\/a> or our foundational <a href=\"https:\/\/aatmyogashala.com\/100-hour-yoga-teacher-training-in-rishikesh-india.php\"><strong>100-Hour Yoga Training<\/strong><\/a>.<br><br>\ud83d\udc49 <a href=\"https:\/\/aatmyogashala.com\/\"><strong>Download Syllabus &amp; View All Course Comparison Details on Home Page<\/strong><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"20-Minute_Restorative_Supine_Sequence_for_Sleep_Relaxation\"><\/span><strong>20-Minute Restorative Supine Sequence for Sleep &amp; Relaxation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Follow this sequential bedtime flow to transition your nervous system into restorative sleep and ease lumbar tension:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1. Apanasana (Knee-to-Chest):<\/strong> Hold for 2 minutes with slow diaphragmatic breathing to release lumbar compression.<\/li>\n\n\n\n<li><strong>2. Supta Padangusthasana (Hamstring Stretch with Strap):<\/strong> Hold for 3 minutes per side to lengthen the posterior chain.<\/li>\n\n\n\n<li><strong>3. Supta Baddha Konasana (Reclining Bound Angle with Blocks):<\/strong> Hold for 4 minutes to soften pelvic floor tension.<\/li>\n\n\n\n<li><strong>4. Supta Matsyendrasana (Spinal Twist):<\/strong> Hold for 2.5 minutes per side to mobilize the thoracolumbar spine.<\/li>\n\n\n\n<li><strong>5. Viparita Karani (Legs-Up-the-Wall):<\/strong> Hold for 5 minutes with closed eyes to enhance lymph drainage and cardiac rest.<\/li>\n\n\n\n<li><strong>6. Savasana (Corpse Pose):<\/strong> Rest motionless for 5 to 10 minutes to absorb the parasympathetic healing benefits.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><strong>Frequently Asked Questions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1773654100001\" class=\"rank-math-list-item\">\n<p class=\"rank-math-question \">What does supine mean in yoga practice?<\/p>\n<div class=\"rank-math-answer \">\n\n<p>Supine refers to postures performed lying on your back facing upward. These asanas emphasize spinal decompression, abdominal relaxation, and parasympathetic nervous system restoration.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1773654100002\" class=\"rank-math-list-item\">\n<p class=\"rank-math-question \">Are supine yoga poses safe for lower back pain?<\/p>\n<div class=\"rank-math-answer \">\n\n<p>Yes. Supine postures such as Apanasana and Supta Baddha Konasana unload body weight from the lumbar vertebrae, alleviating disc pressure and soothing tight paraspinal muscles safely.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1773654100003\" class=\"rank-math-list-item\">\n<p class=\"rank-math-question \">How long should I hold a supine restorative posture?<\/p>\n<div class=\"rank-math-answer \">\n\n<p>In restorative and Yin yoga styles, supine postures are typically held for 3 to 5 minutes to allow deep fascial lengthening and downregulate the autonomic nervous system.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1773654100004\" class=\"rank-math-list-item\">\n<p class=\"rank-math-question \">Do I need props to practice supine yoga poses?<\/p>\n<div class=\"rank-math-answer \">\n\n<p>While not strictly required, props such as yoga blocks, bolsters, and straps help maintain neutral pelvic alignment and prevent strain in tight hamstrings or groin tissues.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1773654100005\" class=\"rank-math-list-item\">\n<p class=\"rank-math-question \">What is the difference between supine and prone poses?<\/p>\n<div class=\"rank-math-answer \">\n\n<p>Supine poses are performed lying on the back and emphasize decompression, whereas prone poses are performed lying on the abdomen and focus on active spinal extension and back strength.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<p><strong>Recommended Next Reads:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/aatmyogashala.com\/blog\/yoga-poses-lying-on-stomach\/\">12 Prone Yoga Poses Lying on Stomach<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/aatmyogashala.com\/blog\/gentle-hatha-yoga-sequences\/\">Gentle Hatha Yoga Sequence: 30-Minute Routine for Beginners<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/aatmyogashala.com\/200-hour-yoga-teacher-training-in-rishikesh.php\">200-Hour Yoga Teacher Training Course in Rishikesh<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/aatmyogashala.com\/\">Compare All Courses &amp; Download Syllabus on Homepage Table<\/a><\/li>\n<\/ul>\n\n","protected":false},"excerpt":{"rendered":"<p>Master 15 calming supine yoga poses with Sanskrit names, posture cues, and back pain benefits. Learn exact alignment from certified Rishikesh yoga masters.<\/p>\n","protected":false},"author":4,"featured_media":491,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[20,42,22,4,8,17,14],"class_list":["post-451","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-health","tag-knowledge","tag-mindfulness","tag-yoga","tag-yoga-in-rishikesh","tag-yoga-school","tag-yogic-lifestyle","entry entry-center"],"_links":{"self":[{"href":"https:\/\/aatmyogashala.com\/blog\/wp-json\/wp\/v2\/posts\/451","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/aatmyogashala.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/aatmyogashala.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/aatmyogashala.com\/blog\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/aatmyogashala.com\/blog\/wp-json\/wp\/v2\/comments?post=451"}],"version-history":[{"count":10,"href":"https:\/\/aatmyogashala.com\/blog\/wp-json\/wp\/v2\/posts\/451\/revisions"}],"predecessor-version":[{"id":2466,"href":"https:\/\/aatmyogashala.com\/blog\/wp-json\/wp\/v2\/posts\/451\/revisions\/2466"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/aatmyogashala.com\/blog\/wp-json\/wp\/v2\/media\/491"}],"wp:attachment":[{"href":"https:\/\/aatmyogashala.com\/blog\/wp-json\/wp\/v2\/media?parent=451"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/aatmyogashala.com\/blog\/wp-json\/wp\/v2\/categories?post=451"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/aatmyogashala.com\/blog\/wp-json\/wp\/v2\/tags?post=451"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}