{"id":476,"date":"2025-10-24T22:49:49","date_gmt":"2025-10-24T17:19:49","guid":{"rendered":"https:\/\/aatmyogashala.com\/blog\/?p=476"},"modified":"2026-01-23T11:05:13","modified_gmt":"2026-01-23T05:35:13","slug":"lying-yoga-poses","status":"publish","type":"post","link":"https:\/\/aatmyogashala.com\/blog\/lying-yoga-poses\/","title":{"rendered":"Top Lying Down Yoga Poses to Relax Your Body"},"content":{"rendered":"\n<p>The lying yoga poses are very relaxing and stress-relieving, lessening stress levels, strain, and tiredness. Such poses are executed <a href=\"https:\/\/aatmyogashala.com\/blog\/yoga-poses-lying-on-stomach\/\">lying on your stomach<\/a>, back, or side, making them simple and healing, which makes them suitable for not-so-advanced practitioners. They help to maintain spine position, relax the organism, and affect the digestive system and flexibility. These are the best lying down yoga postures that will boost your physical and mental health once performed regularly using mindful breathing.<\/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\/lying-yoga-poses\/#Lets_Explore_the_Best_Lying_Yoga_Poses\" >Let\u2019s Explore the Best Lying 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\/lying-yoga-poses\/#1_Supta_Baddha_Konasana\" >1. Supta Baddha Konasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/aatmyogashala.com\/blog\/lying-yoga-poses\/#2_Supta_Matsyendrasana\" >2. Supta Matsyendrasana&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/aatmyogashala.com\/blog\/lying-yoga-poses\/#3_Viparita_Karani\" >3. Viparita Karani<\/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\/lying-yoga-poses\/#4_Savasana\" >4. 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\/lying-yoga-poses\/#5_Supta_Padangusthasana\" >5. Supta Padangusthasana<\/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\/lying-yoga-poses\/#6_Setu_Bandhasana\" >6. Setu Bandhasana<\/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\/lying-yoga-poses\/#7_Matsyasana\" >7. Matsyasana<\/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\/lying-yoga-poses\/#8_Supta_Virasana\" >8. Supta Virasana<\/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\/lying-yoga-poses\/#9_Jathara_Parivartanasana\" >9. Jathara Parivartanasana<\/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\/lying-yoga-poses\/#10_Ananda_Balasana\" >10. Ananda Balasana<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/aatmyogashala.com\/blog\/lying-yoga-poses\/#Final_Words\" >Final Words<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lets_Explore_the_Best_Lying_Yoga_Poses\"><\/span><strong>Let\u2019s Explore the Best Lying Yoga Poses<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Due to our busy life schedule, we suffer from both mental and physical problems. Yoga can heal you to an extent. Specifically, the following lying yoga poses are very effective to calm your body and mind down.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Supta_Baddha_Konasana\"><\/span><strong>1. Supta Baddha Konasana<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>For this yoga, you need to get on your back and press the bottoms of your feet together. Then allow your knees to spread. Place your palms on your belly or try sides and close your eyes. This posture stretches the hips and maintains a relaxed pelvic zone, as well as relaxation of the mind. It helps to <a href=\"http:\/\/10 Best Yoga Poses For Anxiety And Reduce Stress\" rel=\"nofollow\">eliminate fatigue and anxiety<\/a>. Lay cushions on your knees and remain in the position for 2- 5 minutes; your energy level will be completely renewed. This is a perfect yoga pose lying down.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Supta_Matsyendrasana\"><\/span><strong>2. Supta Matsyendrasana&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>When on your back, bend one of your knees, and twist it across your body to the other side. Loosen your shoulders and stretch your arms. This lying down yoga pose lower back twist eases back strain, lymphatic massage of the abdominal organs, and detoxification. It also improves the digestion process and reduces emotional tension. 30 seconds to 1 minute on each side and inhale deeply to get maximum benefits from it.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Viparita_Karani\"><\/span><strong>3. Viparita Karani<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Lie close to a wall, lift your legs vertically off against it and shape an L. Keep your arms down by your sides. This relaxing pose helps with the improvement of blood circulation, relief of tired legs, and a decrease in anxiety and insomnia. It\u2019s a great advantage, especially after a good number of hours of standing and walking. Stay in this position for 5\u201310 minutes, noticing your breath, and allowing your body to fully relax. One of the basic <a href=\"https:\/\/aatmyogashala.com\/blog\/yoga-lying-on-back-poses\/\">Yoga pose lie on back<\/a> is an ideal exercise to relax the back and relieve the mind.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Savasana\"><\/span><strong>4. Savasana<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Lie down flat on your back and spread your legs open a little, and keep your arms beside you with the palms upwards. Relax and breathe normally, with closed eyes. It happens that despite its simplicity, Savasana is among the strongest relaxation poses. It makes the heart and body calm down, lowers blood pressure and re-energizes the body. During this yoga, you can breathe for 5-10 minutes.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Supta_Padangusthasana\"><\/span><strong>5. Supta Padangusthasana<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Lie on your back. One should keep one leg up by holding the big toe or by using a strap. Maintain the other leg on the ground. It is a pose that stretches the hamstring and fortifies the knees, and enhances steadiness. It also dispels lower back tension. This kind of pose makes people flexible and rests the mind. Do two times on each side and hold it at least 30 seconds to a minute in each leg. Yoga pose lying down is the finest yoga pose that aids in stretching, as it promotes deep relaxation.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Setu_Bandhasana\"><\/span><strong>6. Setu Bandhasana<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>You need to sit down, keeping both knees bent and put your feet at hip-width distance. Pull up and lift your hips and press your feet on the earth. This is a mild backbend that builds strength in the spine as well as chest opening and stimulates abdominal organs. It eases the effects of stress and slight depression. Hold your core and glutes and allow the neck to be in a relaxed position. Then stay in the position for 30 seconds to 1 minute.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Matsyasana\"><\/span><strong>7. Matsyasana<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Position yourself lying on your back, arch your upper back, taking the chest off the floor and laying the crown of your head smoothly on the ground. Stretch out or bend your legs like in the lotus position. Fish pose stretches the chest, straightens the back and activates throat and heart chakras. It can calm breathing and anxiety problems. Inhale and continue the pose for 15-30 seconds, then relax. Lying down yoga position helps to relieve you of the stress, and lets you get enough rest.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Supta_Virasana\"><\/span><strong>8. Supta Virasana<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Start in Hero Pose with the knees bent and the feet beside the hips, then slowly lean back onto the floor. Use props if needed to support. This pose stretches the thighs, hips and the abdominal part while also improving digestion and tired legs. With the great protein content food it is very nice to consume after a heavy meal or a tiring day. Not suitable if you have a problem with the knee or lower back. Hold this for 1\u20132 minutes.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Jathara_Parivartanasana\"><\/span><strong>9. Jathara Parivartanasana<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>In the lying position on your back, arms stretched at the sides. Keep shoulders on the ground by both bending the knees and allowing them to slowly fall on either side. It also soft-twists and massages organs, burns <a href=\"https:\/\/aatmyogashala.com\/blog\/how-to-get-rid-of-belly-fat-with-yoga\/\">abdominal fat<\/a> and mixes up back tension. It enhances digestion and body detox. Inhale and exhale deeply and hold for 30 seconds to a minute on each side. Do this pose daily to have a <a href=\"https:\/\/aatmyogashala.com\/blog\/how-yoga-helps-the-back-spine\/\">healthy spine and core<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Ananda_Balasana\"><\/span><strong>10. Ananda Balasana<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Lie flat, bend the knees and grasp the sides of the feet with your hands. Put your ankles above your cheeks. This childish position lengthens the inner thighs, hips, and back. It eases body tiredness and calms the lower back. Works well to relieve emotional pressure, to calm. Lying-down yoga postures are helpful for beginners.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Final_Words\"><\/span><strong>Final Words<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lying down yoga poses are simple, and these yoga poses soothe your body and relax your mind. Good positions for sleep, stress, and pain are these lying down yoga poses. Anyone can attempt to make them at home. Practising them every day will keep you healthy &amp; peaceful. Be regular and thoughtful, and then you will have long-term physical and emotional rewards.<\/p>\n\n\n\n<p><strong>Read Also:-<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/aatmyogashala.com\/blog\/which-yoga-poses-burn-most-calories\/\">Which Yoga Poses Burn Most Calories<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/aatmyogashala.com\/blog\/best-yoga-poses-for-photoshoot\/\">Best Yoga Poses for Photoshoot<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/aatmyogashala.com\/ayurveda-courses-and-treatments-in-rishikesh.php\">Ayurveda Courses and Treatments\u00a0in Rishikesh<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/aatmyogashala.com\/sound-healing-course-in-rishikesh.php\">Sound healing course in\u00a0in Rishikesh<\/a><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The lying yoga poses are very relaxing and stress-relieving, lessening stress levels, strain, and tiredness. Such poses are executed lying on your stomach, back, or &hellip;<\/p>\n","protected":false},"author":6,"featured_media":487,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[20,22,4,8],"class_list":["post-476","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-health","tag-mindfulness","tag-yoga","tag-yoga-in-rishikesh","entry entry-center"],"_links":{"self":[{"href":"https:\/\/aatmyogashala.com\/blog\/wp-json\/wp\/v2\/posts\/476","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\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/aatmyogashala.com\/blog\/wp-json\/wp\/v2\/comments?post=476"}],"version-history":[{"count":12,"href":"https:\/\/aatmyogashala.com\/blog\/wp-json\/wp\/v2\/posts\/476\/revisions"}],"predecessor-version":[{"id":1874,"href":"https:\/\/aatmyogashala.com\/blog\/wp-json\/wp\/v2\/posts\/476\/revisions\/1874"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/aatmyogashala.com\/blog\/wp-json\/wp\/v2\/media\/487"}],"wp:attachment":[{"href":"https:\/\/aatmyogashala.com\/blog\/wp-json\/wp\/v2\/media?parent=476"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/aatmyogashala.com\/blog\/wp-json\/wp\/v2\/categories?post=476"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/aatmyogashala.com\/blog\/wp-json\/wp\/v2\/tags?post=476"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}