{"id":451,"date":"2025-09-20T11:58:00","date_gmt":"2025-09-20T06:28:00","guid":{"rendered":"https:\/\/aatmyogashala.com\/blog\/?p=451"},"modified":"2026-03-25T17:42:39","modified_gmt":"2026-03-25T12:12:39","slug":"supine-yoga-poses","status":"publish","type":"post","link":"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/","title":{"rendered":"Most Unique 20 Supine Yoga Poses for Relaxation"},"content":{"rendered":"\n<p>Do you find yourself searching to let off some steam after a tiresome day? In Aatm Yogashala, we think that supine yoga poses may change and relax both the body and mind. If you are an experienced yogi or a visiting beginner our pleasant area is the ideal place to enjoy mellow poses and relaxing breathing, the principles of supine yoga practice. You are going to be prepared to take your practice to the next level and explore the ancient art of the spinal yoga poses. Join us at Aatm Yogashala.<\/p>\n\n\n\n<p>Our programs are specifically tailored to help illuminate and give you strength on your journey towards wellness. Waste no more time, reserve your place in our next course and change your life with the inestimable value of yoga.<\/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\" >What are Supine Yoga Poses?<\/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\/#Benefits_of_Supine_Yoga_Poses\" >Benefits of Supine Yoga Poses<\/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\/#List_of_20_Explanation_Supine_Yoga_Poses\" >List of 20 Explanation Supine Yoga Poses<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" 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-5\" 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-6\" 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-7\" 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-8\" 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-9\" 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-10\" 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-11\" 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-12\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#9_Supine_Hand-to-Big-Toe_Pose_Supta_Padangusthasana\" >9. Supine 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-13\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#10_Supine_Pigeon_Pose_Supta_Kapotasana\" >10. Supine Pigeon Pose (Supta Kapotasana)<\/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\/#11_Supine_Bound_Angle_Pose_Supta_Baddha_Konasana\" >11. Supine 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-15\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#12_Supine_Twist_Supta_Jathara_Parivartanasana\" >12. Supine Twist (Supta Jathara Parivartanasana)<\/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\/#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-17\" 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-18\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#15_Legs_on_the_Chair_Pose_Setu_Bandha_Sarvangasana\" >15. Legs on the Chair Pose (Setu Bandha Sarvangasana)<\/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\/#16_Supine_Big_Toe_Pose_Supta_Padangusthasana\" >16. Supine 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-20\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#17_Supine_Eagle_Twist_Supta_Garudasana\" >17. Supine Eagle Twist (Supta Garudasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#18_Reclining_Hand-to-Big-Toe_Pose_Supta_Padangusthasana\" >18. 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-22\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#19_Reclining_Goddess_Pose_Supta_Baddha_Konasana\" >19. Reclining Goddess Pose (Supta Baddha Konasana)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#Prone_vs_Supine_Asanas\" >Prone vs. Supine Asanas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#Supine_Yoga_Poses_for_Beginners\" >Supine Yoga Poses for Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#Encouraging_Readers_to_Incorporate_these_Poses_into_their_Practice\" >Encouraging Readers to Incorporate these Poses into their Practice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#Conclusion\" >Conclusion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#Can_I_practice_supine_yoga_poses_if_Im_a_beginner\" >Can I practice supine yoga poses if I\u2019m a beginner?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#How_long_should_I_hold_each_supine_yoga_pose\" >How long should I hold each supine yoga pose?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#Do_I_need_special_equipment_to_practice_these_poses\" >Do I need special equipment to practice these poses?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#Are_there_any_contraindications_for_supine_yoga_poses\" >Are there any contraindications for supine yoga poses?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/aatmyogashala.com\/blog\/supine-yoga-poses\/#How_do_supine_yoga_poses_improve_mindfulness\" >How do supine yoga poses improve mindfulness?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_Supine_Yoga_Poses\"><\/span><strong>What are Supine Yoga Poses?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>One of the pillars of relaxation and restorative practice is the poses of supine yoga. They assist the body and the mind to relax and get rid of the stress. These poses are performed in a lying position and are very good when one is a beginner and wants to do a light stretch after a working day.<\/p>\n\n\n\n<p>These are poses which are able to re-align the spine and decompress it, loosen the chest and shoulder muscles and help the blood circulation. This pose, Supine Butterfly Legs-Up-the-Wall, and Supine Spinal Twist, are all part of your routine, and will leave you feeling very calm and refreshed.<\/p>\n\n\n\n<p>Regular yoga of such mild postures can enhance sleep and well-being. Various supine poses work out and select those that suit the body and mind. Supine yoga can be used to increase self-care with regular consistency and mindfulness. Also make sure to take care and listen to what your body needs and consult a professional in case of necessity. Happy stretching!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Benefits_of_Supine_Yoga_Poses\"><\/span><strong>Benefits of Supine Yoga Poses<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Promotes Relaxation<\/strong>:- Supine postures including Savasana enable the body to go into a profound resting position, alleviate stress, and relax.<\/li>\n\n\n\n<li><strong>Enhances Digestive Health<\/strong>:- Most of the supine posts like <a href=\"https:\/\/aatmyogashala.com\/blog\/supta-matsyendrasana-benefits\/\">Supta Matsyendrasana<\/a> arouse the abdominal organs and enhance the digestive system.<\/li>\n\n\n\n<li><strong>Strengthens the Back<\/strong>:- Setu Bandhasana- also known as the bridge pose, may make your muscles tighter at your back, as well as make you better your posture.<\/li>\n\n\n\n<li><strong>Encourages Mindfulness<\/strong>:- The supine position provides a chance to the practitioners to relax and be more aware of the body and breath.<\/li>\n\n\n\n<li><strong>Facilitates Healing<\/strong>:- The mellow feel of most of the supine will assist in <a href=\"https:\/\/aatmyogashala.com\/blog\/mantras-for-health-and-healing\/\">healing of the body<\/a> as well as offer therapeutic benefits to many of the ailments.<\/li>\n\n\n\n<li><strong>Increases Circulation<\/strong>:- Inverted postures such as Viparita Karani promote the flow of blood to the heart and they also relieve the swelling of the legs.<\/li>\n<\/ul>\n\n\n\n<p><strong>Also Go Through:-<\/strong> <a href=\"https:\/\/aatmyogashala.com\/200-hour-yoga-teacher-training-in-rishikesh.php\">200 Hour\u00a0Yoga Teacher Training in Rishikesh<\/a><\/p>\n\n\n\n<p>Here\u2019s the table with Supine yoga poses along with their benefits and ideal purposes:<\/p>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>No.<\/strong><\/td><td><strong>Supine Yoga Pose<\/strong><\/td><td><strong>Benefits<\/strong><\/td><td><strong>Ideal for<\/strong><\/td><\/tr><tr><td>1<\/td><td>Supta Baddha Konasana<\/td><td>Opens hips, stimulates abdominal organs<\/td><td>Relaxation<\/td><\/tr><tr><td>2<\/td><td>Supta Matsyendrasana<\/td><td>Increases spinal flexibility, aids digestion<\/td><td>Spine health<\/td><\/tr><tr><td>3<\/td><td>Viparita Karani<\/td><td>Relieves tired legs, calms nervous system<\/td><td>Recovery<\/td><\/tr><tr><td>4<\/td><td>Savasana<\/td><td>Promotes deep relaxation, reduces stress<\/td><td>Integration<\/td><\/tr><tr><td>5<\/td><td>Supta Padangusthasana<\/td><td>Stretches hamstrings, strengthens knees<\/td><td>Flexibility<\/td><\/tr><tr><td>6<\/td><td>Supta Virasana<\/td><td>Stretches the thighs and hips, aids digestion<\/td><td>Posture<\/td><\/tr><tr><td>7<\/td><td>Supta Parivartanasana<\/td><td>Stimulates internal organs, improves core strength<\/td><td>Core muscles<\/td><\/tr><tr><td>8<\/td><td>Ananda Balasana<\/td><td>Gently stretches the hips, thighs, and spine<\/td><td>Gentle stretch<\/td><\/tr><tr><td>9<\/td><td>Supta Tadasana<\/td><td>Lengthens the spine, relaxes the body<\/td><td>Spinal length<\/td><\/tr><tr><td>10<\/td><td>Setu Bandhasana<\/td><td>Strengthens back muscles, alleviates stress<\/td><td>Back strength<\/td><\/tr><tr><td>11<\/td><td>Halasana<\/td><td>Calms the brain, stimulates abdominal organs<\/td><td>Mental calm<\/td><\/tr><tr><td>12<\/td><td>Karnapidasana<\/td><td>Relieves stress and fatigue, therapeutic for back<\/td><td>Stress relief<\/td><\/tr><tr><td>13<\/td><td>Matsyasana<\/td><td>Stretches chest and neck, encourages deep breathing<\/td><td>Chest opening<\/td><\/tr><tr><td>14<\/td><td>Pavanamuktasana<\/td><td>Eases tension in the back, aids gastrointestinal comfort<\/td><td>Back relief<\/td><\/tr><tr><td>15<\/td><td>Uttanpadasana<\/td><td>Strengthens abdominal muscles, improves digestion<\/td><td>Core strength<\/td><\/tr><tr><td>16<\/td><td>Supta Garudasana<\/td><td>Releases lower back and hip tension<\/td><td>Hip flexibility<\/td><\/tr><tr><td>17<\/td><td>Chakravakasana<\/td><td>Improves mobility in the spine<\/td><td>Spinal health<\/td><\/tr><tr><td>18<\/td><td>Supta Trivikramasana<\/td><td>Stretches the leg muscles, balances nerves<\/td><td>Leg strength<\/td><\/tr><tr><td>19<\/td><td>Supta Balasana<\/td><td>Calms the nervous system, revitalizes the body<\/td><td>Nervous system<\/td><\/tr><tr><td>20<\/td><td>Jathara Parivartanasana<\/td><td>Enhances core and hip flexibility, detoxifies<\/td><td>Detoxification<\/td><\/tr><\/tbody><\/table><\/figure>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"List_of_20_Explanation_Supine_Yoga_Poses\"><\/span><strong>List of 20 Explanation Supine Yoga Poses<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Let&#8217;s explore the best supine yoga poses:-<\/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 final relaxation pose is your Savasana which asks any practitioner to lie down on their back. Maintain a loose position of the legs and arms straight with the palms upwards. Close your eyes and inhale so that you can immerse yourself into a state of great stillness with your body and mind connecting.<\/p>\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\" 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>Bridge Pose is a back bending pose that may be both re-invigorating and rejuvenating. Bending your knees with your feet in contact with the floor, breathe to raise your hips to the sky with your hands behind you to help yourself.<\/p>\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\" 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>Viparita Karani or Legs-Up-the-Wall is an inversion that stimulates the circulation and helps people relax. In order to do it you need to <a href=\"https:\/\/aatmyogashala.com\/blog\/yoga-lying-on-back-poses\/\">lie on your back<\/a> with your legs raised to a 90-degree angle with your body lying against a wall.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-left\"><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\" 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><a href=\"https:\/\/aatmyogashala.com\/blog\/apanasana-knees-to-chest-pose\/\">Apanasana<\/a> means using the knees one by one, racketing the knee towards the chest. Grasp the knee either on the shin or the knee. This mild abdominal pressure is useful to eliminate lower back pain and massage digestive organs.<\/p>\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\" 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>This is a cunning gesture that asks you to be on your back, open your knees and hold the inner arches of your feet like an infant of great joy. It is such an excellent method of stretching your back and hips.<\/p>\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=\"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>Sit up crosslegged with feet close. Then roll over into Supta Baddha Konasana and the pose should provide a gentle stretching of the inner thighs and the groin.<\/p>\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=\"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>Wind-Relieving Pose is an extremely easy one-legged embrace to the breast. This position is involved in digestion, relieves gas and activates the ascending colon.<\/p>\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\" 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>The seated spinal twist in the supine position Supta Matsyendrasana stretches the spine and relieves the tension in the back muscles. Let your breath breath in more and more rotation.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Supine_Hand-to-Big-Toe_Pose_Supta_Padangusthasana\"><\/span><strong>9. Supine 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=\"Supine 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>In the position of lying on your back raise one leg and with your pinky fingers cling to the big toe. This stretch puts a stretch on the hamstring and the calf muscles to balance the nervous system in the implications of breathing.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Supine_Pigeon_Pose_Supta_Kapotasana\"><\/span><strong>10. Supine Pigeon Pose (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=\"Supine 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>In Supta Kapotasana, one ankle over the other knee is crossed and the legs are pulled to the chest. This forward bends of the pigeon pose lengthens the outer hips and buttocks.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Supine_Bound_Angle_Pose_Supta_Baddha_Konasana\"><\/span><strong>11. Supine 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-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=\"Supine Bound Angle Pose\" 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>Prop your elbows on both sides and your belly with your hands coming in contact with the soles of your feet Supta Baddha Konasana provides a light-hearted stretch of the inner thighs and the groin.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Supine_Twist_Supta_Jathara_Parivartanasana\"><\/span><strong>12. Supine Twist (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=\"Supine 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>Start with your knees bent and feet on the mat flat. There, then bring both of the knees at the same side of the body maintaining the shoulders in contact with the ground and in this manner do Supta Jathara Parivartanasana. This position assists in spinal and back muscle tension.<\/p>\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\" 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>This position of the Hero begins as you lie with your feet firmly together, or with some cushion or bolster behind you to support you. The sitting position provides a profound stretch of the quadriceps and the anterior body.<\/p>\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\" 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>One arm should be directed against the back and the other hand should be used to direct the leg or foot to the ground. Supta Trikonasana gives a good twist to the spine, and it also stretches the hamstrings and calves.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_Legs_on_the_Chair_Pose_Setu_Bandha_Sarvangasana\"><\/span><strong>15. Legs on the Chair Pose (Setu Bandha Sarvangasana)<\/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-2-1024x576.png\" alt=\"Legs on the Chair Pose\" class=\"wp-image-462\" title=\"\" srcset=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Extended-Triangle-Pose-2-1024x576.png 1024w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Extended-Triangle-Pose-2-300x169.png 300w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Extended-Triangle-Pose-2-768x432.png 768w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Extended-Triangle-Pose-2-780x439.png 780w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Extended-Triangle-Pose-2.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>Similar to Bridge Pose with feet elevated on a chair, Setu Bandha Sarvangasana is a less challenging practice but their feet get to enjoy healthy blood circulation and back rest.<\/p>\n\n\n\n<p><strong>You May Also Like:-<\/strong> <a href=\"https:\/\/aatmyogashala.com\/blog\/yoga-for-better-focus-and-concentration\/\"><\/a><a href=\"https:\/\/aatmyogashala.com\/blog\/yoga-for-better-focus-and-concentration\/\">10 Yoga Poses for Better Focus and Concentration<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"16_Supine_Big_Toe_Pose_Supta_Padangusthasana\"><\/span><strong>16. Supine 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-Big-Toe-Pose-1024x576.png\" alt=\"Supine Big Toe Pose\" class=\"wp-image-466\" title=\"\" srcset=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Big-Toe-Pose-1024x576.png 1024w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Big-Toe-Pose-300x169.png 300w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Big-Toe-Pose-768x432.png 768w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Big-Toe-Pose-780x439.png 780w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Supine-Big-Toe-Pose.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>Lying on your back, raise one leg, take the big toe with your hand, and straighten the leg, as far as you can. The hamstring, calf muscles and lower back are super with Supta Padangusthasana.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"17_Supine_Eagle_Twist_Supta_Garudasana\"><\/span><strong>17. Supine 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=\"Supine Eagle Twist\" 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>Bring one leg forward over the other thigh, and both legs forward to the side to Supta Garudasana. This is a sophisticated rotation that involves hips and spine.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"18_Reclining_Hand-to-Big-Toe_Pose_Supta_Padangusthasana\"><\/span><strong>18. 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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-10.jpg\" alt=\"Reclining Hand-to-Big-Toe Pose\" class=\"wp-image-471\" title=\"\" srcset=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-10.jpg 1024w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-10-300x169.jpg 300w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-10-768x432.jpg 768w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-10-780x439.jpg 780w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>To provide support, first put a strap or towel around the arch of your extended foot. Relax then lie back and bring the leg into the Reclining Hand-to-Big-Toe Pose which intensifies the pull in the hamstrings and hip flexors.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"19_Reclining_Goddess_Pose_Supta_Baddha_Konasana\"><\/span><strong>19. Reclining Goddess 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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-11.jpg\" alt=\"Reclining Goddess Pose\" class=\"wp-image-472\" title=\"\" srcset=\"https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-11.jpg 1024w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-11-300x169.jpg 300w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-11-768x432.jpg 768w, https:\/\/aatmyogashala.com\/blog\/wp-content\/uploads\/2024\/02\/Untitled-design-11-780x439.jpg 780w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>Baddha Konasana is when the practitioners lie down and the soles of their feet are in contact with each other and the knees are open. The shape of this butterfly creates a deep stretch of the inner thighs and opens the hips.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prone_vs_Supine_Asanas\"><\/span><strong>Prone vs. Supine Asanas<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The primary distinction between prone and supine asana is the location of the practitioner. <a href=\"https:\/\/aatmyogashala.com\/blog\/powerful-prone-yoga-poses\/\">Prone asanas<\/a> is a position that is conducted on your stomach and this is useful in tightening your back muscles and making you flexible. Supine poses are those that are performed with your back to the ground, and they are mostly meant to bring relaxation and rest.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Supine_Yoga_Poses_for_Beginners\"><\/span><strong>Supine Yoga Poses for Beginners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Amateurs can attempt lying down positions such as Savasana, Supta Baddha Konasana and Viparita Karani without much difficulty and they do not need high-degree of flexibility and strength and can be fitted with cushions or bolsters to provide additional support.<\/p>\n\n\n\n<p>Incorporating at least these poses into your personal routine will allow you to experience physical and mental renewal in a good starting point of surge to a complete yoga experience.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Encouraging_Readers_to_Incorporate_these_Poses_into_their_Practice\"><\/span><strong>Encouraging Readers to Incorporate these Poses into their Practice<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We ask you to incorporate these 20 supine yoga postures in your daily routine to have a better relaxation and mindfulness experience. Everybody is different therefore you have to listen to your body&#8217;s needs during its practice.<\/p>\n\n\n\n<p>In case you want to have a more enriching yoga experience you can visit the Yoga Teacher Training Course in Aatm Yogashala in Rishikesh. This is a famous school with a life-changing experience of inner personal exploration and education amidst the peaceful Himalayas.<\/p>\n\n\n\n<p>This guide will hopefully encourage you to practice the power of supine yoga to achieve mindfulness and relaxation. You know you are ready to take your practice to the next level then book a course at Aatm Yogashala. You will get to know the poses, customs and philosophies of this ancient practice.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>At the end of our session we experience the profound advantages of supine yoga positions. We danced a breathing and running dance in the peaceful atmosphere of <a href=\"https:\/\/aatmyogashala.com\/\">Aatm Yogashala<\/a>. This has assisted us to get the stress off and shift into a more conscious position.<\/p>\n\n\n\n<p>Both poses can bring serenity and calmness to our bodies and guarantee us a post-mat harmony. It is a favor to oneself- a holy time to rejoice in your well-being. Take the peace and tranquility that you have found here with you throughout the day. Do not forget&#8211;we shall ever have the door open to you to come back, rejoin, and renew.<\/p>\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-1758348706446\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Can_I_practice_supine_yoga_poses_if_Im_a_beginner\"><\/span><strong>Can I practice supine yoga poses if I\u2019m a beginner?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Absolutely. The poses in supine are meant to accommodate all individuals including beginners and physically challenged individuals. Adapt the variations to your requirements. Begin with ease and pay attention to your body so that the difficulty level can be gradually raised as you will feel more confident with the postures.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1758348727413\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"How_long_should_I_hold_each_supine_yoga_pose\"><\/span><strong>How long should I hold each supine yoga pose?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>The duration of time you spend in each of the poses will be based on comfort and time availability. The intention is to sustain each pose by a minimum of 5-10 slow and deep breaths. This assists your body to completely relax in order to enjoy the full benefits of the stretch.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1758348740855\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Do_I_need_special_equipment_to_practice_these_poses\"><\/span><strong>Do I need special equipment to practice these poses?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>No special equipment is necessary, however a yoga mat, strap and bolster will help augment your practice particularly the support of the body in more challenging stretches and more protracted holds.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1758348755877\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Are_there_any_contraindications_for_supine_yoga_poses\"><\/span><strong>Are there any contraindications for supine yoga poses?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>The poses of supine yoga are normally harmless. Nevertheless, when you are injured recently or had a severe injury or have a herniated disc or have high blood pressure, be careful with them. In case of any concerns it is better to address a doctor or a licensed yoga teacher.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1758348770158\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"How_do_supine_yoga_poses_improve_mindfulness\"><\/span><strong>How do supine yoga poses improve mindfulness?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Supine rests, make your body rest. This is capable of shutting down the mind and aiding mindfulness. You will know your inner self, your feelings, and thoughts as the mind-body connection becomes stronger. To have a transformational experience in person contact Aatm Yogashala. Make the initial step to a rich yogic way of life.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<p><strong>Related Articles:-<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/aatmyogashala.com\/thailand\/yoga-teacher-training-course\/\">Best Yoga Teacher Training in Thailand<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/aatmyogashala.com\/retreat\/\">Yoga\u00a0Retreat in Rishikesh<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/aatmyogashala.com\/sound-healing-course-in-rishikesh.php\">Sound healing course in Rishikesh<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/aatmyogashala.com\/300-hour-yoga-teacher-training-in-rishikesh.php\">300 Hour\u00a0Yoga Teacher Training in Rishikesh<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Do you find yourself searching to let off some steam after a tiresome day? In Aatm Yogashala, we think that supine yoga poses may change &hellip;<\/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":8,"href":"https:\/\/aatmyogashala.com\/blog\/wp-json\/wp\/v2\/posts\/451\/revisions"}],"predecessor-version":[{"id":2047,"href":"https:\/\/aatmyogashala.com\/blog\/wp-json\/wp\/v2\/posts\/451\/revisions\/2047"}],"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}]}}