Yoga asanas are considered as the ancient physical activities that help in maintaining both physical postures and mindfulness of a human being. To ensure the maximum benefits of Yoga one should know how to perform the steps, like for the asanas, which involve lying on the stomach yoga pose requiring care when performed and offer numerous benefits like strengthening the back muscles, toning the core and improving digestion as well.
Thus, if you want to strengthen your core, including your spine, abdomen and hips, then asanas that involve lying on the stomach are perfect for you. With the help of this article, we will explore the top yoga poses lying on stomach and state their benefits, and provide a step-by-step guide to practice them effectively.
Why Choose Lying on Stomach Yoga Pose?
The lying yoga poses ensure various benefits that can help in the day-to-day work, as the yoga asanas are different from the standing and seated asanas. The lying yoga posture focuses on back extension and core engagement.
Below are some of the reasons to consider yoga poses lying on the stomach to ensure better flexibility of the human body.
- Strengthens the Spine and Core: By performing lying yoga asanas will help people to overcome the weak back muscles and ensures a better posture. The lying yoga poses build the strength of the spine and core.
- Opens Chest and Shoulders: It helps in reducing the stiffness of the rounded shoulders and chest muscles.
- Stimulates Digestion: The lying yoga asanas help improve gut health and promote better digestion.
- Relieves the nervous system: By practising yoga regularly, you can improve your nervous system health.
Top 6 lying on stomach yoga pose
1. Bhujangasana (Cobra Pose)
Bhujangasana is the most practised lying on stomach yoga pose, which helps in improving flexibility of the body and strengthens the core. It is perfect for beginners to perform and helps in removing the stiffness of the chest and shoulders.
Steps:
- Lie on your stomach and stretch your legs and feet.
- Then, put your palms flat and put them on the floor beside your shoulders.
- Now inhale slowly and lift your body.
- Focus on stretching the back muscles.
Benefits:
- To add more flexibility to the spiral core muscles.
- With this asana you can eliminate muscle stiffness and improve breathing.
- It also cures mild fatigue and stress.
2. Salabhasana (Locust Pose)
This is another beginner friendly that can be performed which helps in targeting the lower back and abdominal region of the body. This yoga asana will help people who have persistent back pain.
Steps:
- Perform this Asan by lying flat on your stomach and having your arms at your sides.
- Your chin should touch the mat.
- Inhale and lift your chest, arms, and legs from the ground.
- Hold pose for up to 10–15 seconds.
Benefits:
- Strengthens your lower back and hip muscles as well.
- This also ensures better spinal alignment and improves posture.
- Performing this asana leads to circulating the blood to the spine.
3. Dhanurasana (Bow Pose)
Dhanurasana is one of the intermediate yoga poses lying on stomach which involves the stretching of the entire body’s muscles at the same time.
Steps:
- Lie down on your stomach and put your arms on the side.
- Now bend your knees and bring your heels towards your hips while maintaining contact with the ground.
- Now, grab your ankles using both hands.
- While inhaling, lift your chest from the ground.
- Hold pose for 15–30 seconds.
- Now slowly release the breath and stimulate your brain.
Benefits:
- This asana adds flexibility and strength to your muscles.
- Promotes digestion.
4. Makarasana (Crocodile Pose)
Makarasana helps in rejuvenating the mind and promotes relaxation. This is the simplest asana to attain mental peace.
Steps:
- Apart your legs from each other while laying down on the ground
- Now fold your arms and put your forehead on the arms.
- Keep your eyes closed upto 3 minutes.
Benefits:
- This helps in maintaining the nervous system.
- By performing this asana, you will improve your lower back posture.
5. Bhekasana (Frog Pose)
Bhekasana is an advanced yoga pose which helps in providing a deep stretch and removing stiffness of the muscles.
Steps:
- Bend knees toward hips when lying on the ground.
- Reach back and hold your feet with your hands.
- Inhale and press your feet downward while lifting your chest slightly.
- Hold for 15–20 seconds.
Benefits:
- This asana counters the muscle stiffness of the shoulders and chest.
- This yoga pose promotes flexibility in the hip bone
6. Ardha Shalabhasana (Half Locust Pose)
Ardha Shalabhasana is an intermediate asana which is also known as the successor of the Salabhasana. This asana targets the lower back and prevents straining.
Steps:
- Lay on your stomach and your arms should be under your thighs.
- Inhale your breath and lift the right leg of yours without bending your knee.
- Hold this pose up to up to 10–15 seconds, and repeat for the left leg.
Benefits:
- This specifically targets the lumbar spine of the human body and helps to strengthen back muscles.
- This will help in improving balance and body posture.
Conclusion
With the help of yoga poses lying on stomach you can improve flexibility and maintain a healthy body posture and gut health which will also improve the blood flow in your body and improve digestion.
Thus practising yoga can result in providing various benefits and lead you to a more healthy life. The following asanas are beginner friendly and promote well being thus, it is advised to follow these yoga asanas regularly. Asanas like Dhanurasana and Bhekasana are intermediate asanas, which require extra care to ensure maximum benefits.
