The 10 Best Prone Yoga Postures

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This is the basic kneeling pose. Sit on your heels, knees, and feet together, the top of your feet on the floor.

Keep your back straight, your shoulders relaxed, and your neck smooth and slightly extended upward. With your hands relaxed in your lap, inhale and exhale gently and rhythmically.

I like to combine this with stretching and warming up. As you inhale, raise your arms above your head with your palms up, bring your hands together above your head, and stretch upward feeling a tug on your spine and lower arms.

Exhale and lower your arms, palms down. Repeat several times. Then, with your arms loose at your sides, roll your shoulders forward, up to your ears, toward the center of your back, and down several times.

Repeat in the opposite direction. Finally, with your arms still loose at your sides, fold your right ear toward your right shoulder, keeping your chin level and your eyes facing forward. To hold. Back to the center. Repeat left.

Then let your head hang forward with your chin next to your chest. Hold and then return to the center.

Benefit: Loosens knee joints; tones the leg muscles; stretch the top of the feet; promotes good posture and aids digestion. A suitable posture for practicing breathing and meditation exercises.

Half turtle

Kneel on the floor, with your buttocks resting on your heels. Place your hands on the floor in front of your knees.

Slide your hands forward slowly, lowering your head between your arms and relaxing your neck. Stretch your arms as far as possible along the floor. Hold on, breathing deeply.

Benefit: increases flexibility of the back and hips; reduces pressure on the back (especially due to fatigue and emotional tension); chills you.


Drop to the ground on your hands and knees. Place your hands directly below your shoulders with your fingers pointing forward, arms straight. Her knees are slightly apart, directly below her hips.

As you inhale, raise your head slightly, holding; your arms straight Relax your chest and waist towards the floor. Roll your tail toward the ceiling and relax your back down in a dip.

As you exhale, bend your tailbone down, tuck your chin into your chest, lift your waist, and push your back up to form a hump. Do it several times. Gently flow from one position to another with your breath.

Benefits: Adjusts the vertebrae; develops and retains flexibility of the spine; helps with constipation by stimulating peristaltic activity; tones the back and abdominal muscles and tones the pelvic organs.

Table Balance Pose

Drop to the ground on your hands and knees. Put your arms down from your shoulders and your knees down from your hips.

Slowly inhale and lift your left arm and right leg so they are in line with your spine, and squeeze your abdominal muscles to maintain balance. Look forward at your outstretched arm. To hold. Exhale and lower your arm and leg.

Benefits: Strengthens the muscles of the lower and middle back; strengthens legs and hips; and improves concentration.

Dog Looking Down

Begin by kneeling on all fours with your hands directly below your shoulders and your knees directly below your hips, with your fingers pointing forward. Inhale and lift your hips until you are on tiptoe.

Keep your hands firmly planted on the floor and your legs straight. Your head, neck, arms, and back are all on a uniform plane. Exhale. With your weight evenly balanced, place your heels on the floor, feeling the stretch in your Achilles tendons and calves. To hold. Return to the kneeling position.

Stretch the entire back and hamstrings; develops strength in the back, arms, legs, and shoulders; Helps relieve sciatica and back pain; rejuvenates the complexion and clarifies the head. Best for people who spend a lot of time sitting.

Easy Cobra

Lie face down. Bend your elbows and place them directly below the shoulders. Place your forearms on the floor, parallel to each other; hands are flat, fingers extended.

The shoulders drop from the earlobes and the legs are spaced apart at the hip. Inhale. Looking forward a few inches beyond the line of your fingertips, lift your chest and shoulders off the floor.

It relaxes the throat and facial muscles and tightens the buttocks and thighs. Make sure your hips remain flat on the floor. To hold. Exhale and release.
Benefits: Good for rounded shoulders; strengthens

Half Locust

Lie on your stomach, with your chin on the floor, arms at your sides with your hands tucked under your thighs, palms up or down, or clenched into fists, whichever is most comfortable.

As you inhale, slowly raise your right leg. Keep your left hip flat on the floor, your shoulder and neck muscles relaxed. Don’t lift your chin off the floor. To hold. Exhale and lower your leg to the floor. Relax. Repeat for the other side.

Benefit: Increases the flexibility of the upper back and strengthens the muscles of the lower back. Stimulates and massages the internal organs. Tones the abdominal muscles; and firm buttocks and thighs.



Lie on your stomach, with your chin on the floor, your hands with your palm under your shoulders, and your toes underneath.

Inhalation pushes your body off the floor until your arms are straight. To hold. Keep your head, back, and buttocks in a line. Push your heels out to prevent the lower back from sagging. Exhale and lower your body to the floor.

Benefit: Strengthens the whole body; especially arms, shoulders, chest and legs.


Lie on your stomach, with your chin to the floor, arms stretched out in front and feet close together. Inhale and straighten your right arm and left leg. Exhale and come down again. Repeat with the another arm and the another leg. Repeat several times.

Then inhale and stretch both arms and legs, resting on the abs. Exhale, come down and relax.

Benefit: Strengthens the muscles of the back; It improves digestion and the functioning of all internal organs.


Lie face down. Spread your legs as far apart as comfortable with your feet out. Interlace your hands on your elbows, placing your forehead to rest on your forearms.

Benefit: massages the abdomen; relax the mind; and aids digestion.

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