Benefits of Practicing Supine Yoga Poses
Supine yoga poses are often overlooked and undervalued. Here is why (and how) they can help your physical and mental wellbeing.
Practicing yoga can come in many forms. Often yoga students attend classes that involve flowing through dynamic yoga sequences or sweating in heat-regulated studios. These forms of yoga may require some stamina and endurance, but not all yoga classes are like this. Your yoga practice can also be an opportunity to move more slowly and intentionally. Specific yoga poses are designed to induce relaxation and release. An example of such poses is supine yoga poses or postures that are practiced lying down.
The Benefits of a Supine Yoga Pose
As opposed to generating strength and endurance while practicing some yoga postures, supine yoga poses allow your body to experience release and relaxation. Due to the body position, your body is allowed to rest from weight-bearing exercises. So much tension is built up in the body that less tension is often needed. Not only will it lead to less stress on your muscles, but also helps to reduce the tension that builds in your mind.
While performing yoga poses on your back, you can stretch tight muscles in your legs, release tension in your hip joints, and relieve tension in your sore back. These postures and some will be described below, are often done with yoga props like yoga straps and blocks for added support.
Another benefit to practicing this style of yoga postures is that they can be done by most yogis. You do not have to be proficient in the practice to experience the positive results they provide. If you're new to the yoga practice, these may be the ideal postures to start with.
Remember to practice any type of yoga with caution and care when you are on your own. Take your time and move slowly as you perform these and other yoga positions. Modify poses and use yoga props to further support your body. Assess how your body feels as you engage in yoga practice. If at any time you feel any discomfort or pain, simply move out of the posture. It is always a good idea to consult a doctor and/or a yoga instructor before performing yoga poses due to the risk of physical injury.
5 Supine Yoga Poses to Practice at Home
- Leg Extension
- Reclining Bound Angle Pose
- Happy Baby Pose
- Legs Against The Wall
- Savasana
Leg Extension
The Leg Extension Pose can be practiced lying on your back on the floor or on a yoga mat. It is a wonderful way to stretch tight hamstrings. A yoga strap, belt, or jump rope will come in handy while practicing this posture.
Your knees may not touch the floor (nor do they have to.) If needed, place a block (or another firm prop) under each knee. This will allow your legs to fully relax while you hold this posture. Hold the pose for 1 to 3 minutes. (You are welcome to hold the posture longer as you feel comfortable.) This gentle stretch allows the muscle fibers in your inner legs to slowly release as this part of the body tends to build up much tension. When you are complete with the pose, extend your legs out onto the floor in a neutral supine position.
Happy Baby Pose
Much like Reclining Bound Angle Pose, Happy Baby Pose is practiced to help release tight hips. Often this pose is practiced with both legs at the same time, but performing the pose one leg at a time will offer a deeper stretch.
Start this posture lying on your yoga mat with your knees bent and feet on the floor. This will allow your lower back and hips to relax before moving into the pose. Extend your left leg straight out onto the floor. Draw your right knee toward your chest. As you are able, reach up with your right hand to hold onto the sole of your right foot. (Your knee will remain bent.) If you are unable to reach the bottom of your foot, you can hold onto your ankle or the back of your leg instead.
You will need to have a clear wall space to practice this yoga supine pose. Start in a seated position with your left shoulder against the wall. Carefully lean away from the wall as you swing your legs up along the wall. This is an easier way to ensure your whole back side touches the wall as your legs extend upward. Hold the posture for 3 to 5 minutes as it feels comfortable for you.
Savasana
This yoga pose is commonly practiced at the end of most yoga classes. It is an opportunity for your entire body and mind to relax after active movement. This supine pose can also be practiced on its own as a way to deactivate your muscles, clear your mind, and allow time for meditation. You may want to use props like blankets or pillows to support various parts of your body since you will hold this pose for 5 to 10 minutes.
Simply lie on your back with your legs straight out in front of you. You can take your legs a little wider for greater comfort. Rest your arms down by your side with your palms facing upward. As needed, use a blanket under your body and a bolster or pillow under your knees so you feel fully relaxed.
Close your eyes and take slow gentle breaths. As you rest and relax, focus on the steady flow of your breathing to experience a full sense of calm. This yoga supine pose allows the parasympathetic nervous system of your body to activate. This triggers rest and digestion in your body. Further, it helps to lower your heart rate and pulse for a healthy heart.
Practice Yoga Supine Poses Regularly
Whether you have an active lifestyle, are recovering after an injury, or need to release tension in your body and mind try practicing these yoga supine poses. The ones listed here can be practiced individually or combined to create a short personal practice.
Feeling stagnated and stuck? Need to relieve stress? Try these yoga poses to get you through the slump.
lifeism.coTry performing these poses at least 3 times a week to notice a change in your body and mental well-being. You will certainly enjoy the positive results of these truly healing yoga poses.