The 10 Best Supine Yoga Postures

Supine Stretch

Lie down on your back with your legs together, arms at your sides and palms down. Close your eyes. Inhale, slightly expanding the abdomen. Exhale, slowly letting out your breath in a smooth continuous flow.

Repeat three times. Then inhale and raise your arms above until the back of your hands touch the floor. Hold and stretch from head to toe. Then slowly release and drop your arms forward and sideways. Repeat three times.

Benefit: stimulates and stretches the entire body.

Inverted Pose

Sit correct position on the floor with one side close to the wall. Using your hands and arms for support, lift your legs up the wall and lower your back to the floor.

Place the seat bones on the wall and position the glutes about 6 inches from the socket (or less if it is more flexible). stretch your legs towards the wall and stretch your knees or keep them bent.

Breathe abdominally for several breaths. This pose can also be done in the center of the room with your legs bent and resting on a chair.

Benefit: improves circulation and function of female organs; relieves congestion in the legs; and it is an excellent antidote to lower back discomfort.

Pelvic Tilt

Lie on your back, with your knees bent, feet flat on the floor near the buttocks. Place your knees and feet hip-width apart with your arms next to your body.

Inhale and push your tailbone to the floor, feeling a slight arc in your lower back. Exhale. Contract your abdominal muscles and squeeze your gluteal muscles as hard as possible and flatten your lower back to the floor.

Notice that your pubic bone curves upward. Make sure that your upper body remains relaxed throughout the pose. To hold. Repeat several times.

Benefit: Stretches the back and strengthens the abdominal muscles, which relieves pressure on the lower back and therefore aids balance.

It tones the lower abdomen muscle and also the pelvic organs, especially the reproductive and urinary organs; releases stiffness in the lower back; it is useful for menstrual problems; it is useful for injury to the coccyx and weak bladder; Prevents prolapse.

Half Boat

Lie on your back, knees bent, feet flat on the floor, arms at your sides, palms down. Inhale and contract your abdominal muscles as you lift your knees and feet a few inches off the floor.

Stretch your arms to your front. Finally, swing the trunk upward so that it rests on the base of the spine, arms off the legs and parallel to the floor. To hold. Exhale and lower, reversing the movements.

Benefit: tones the stomach and intestines and strengthens the back; It improves balance.


Lie on your back, with your knees bent, feet flat on the floor near the buttocks. Place your knees and feet hip-width apart, arms next to your body, palms down.

Relax your neck and upper back. Slowly inhale and lift your hips off the floor as high as comfortable, supporting the weight of your feet and upper back.

To hold. Exhale and slowly unroll your spine on the floor, starting at your shoulders, keeping your shoulders and neck relaxed.

Benefit: Kidney and pelvic organ massage; improves the functioning of the thyroid and parathyroid glands; relieves fatigue; increases circulation to the head; stretch the thigh muscles; Helps relieve back pain; strengthens the muscles of the back and legs and develops spinal flexibility.

Knee to Chest Pose

Lie on your back on the floor, with your knees bent and feet flat on the floor. Inhale. Exhale and bring your right thigh towards your chest.

Support the leg by bringing your hands together at the top of the shin or below the knee. The chin points towards the chest.

Stretch your left leg out on the floor, flexing your foot, pressing through the heel and contracting the upper thigh. To hold. Repeat with the other leg.

Advantage: it stretches and relaxes the lower back; increases flexibility; releases gas; aids peristalsis by massaging the ascending colon with the right squeeze and the descending colon with the left squeeze; abdominal organs massage.

Hamstring Stretch

Lie down on the floor, with knees bent and feet flat on the floor. Attach a strap or towel, placing one end in each hand. Draw your right knee toward you and place the strap over the bottom of your right foot.

Relax your shoulders and keep your elbows slightly bent. Inhale and as you exhale press through the heel, firm the thigh, straighten the knee and flex the foot. To hold. Lower your leg to the floor and repeat the stretch on your left leg.

Benefit: Stretches and lengthens shortened hamstring muscles by running, walking, or sitting for long hours at a desk. It also benefits the back; hips and knees.

Supine Spinal Twist

Lie on your back, with your knees bent, feet flat on the floor, feet and knees hip-width apart, arms out to the sides at shoulder level.

Place the sole of the right on the left leg just above the knee or cross the right knee over the left. Inhale and while exhaling slowly turn to the left while turning your head to the right. To hold. Inhale and raise your knees again to begin.

Invest on the other side. Be sure to keep both shoulders relaxed on the floor.

Advantage: relaxes the lower back; Relieves back pain, stiffness, headaches and fatigue. Adjust the vertebrae. It is useful to do this after a long day sitting in a car or at the desk.

It also relieves the stress of standing for long periods. It improves the functioning of the internal organs; improves circulation; strengthens and shapes the shoulder, back and hip joints; Helps trim the waist.

Pose from both Knees to the Chest

Lie on your back on the floor, with your knees bent and feet flat on the floor. Inhale. Exhale and bring both knees up to your chest.

Support your legs by clasping your hands on top of your shins or below your knees. At the same time, raise your head and try to touch your nose with your knees. To hold. Launching.

Advantage: it stretches and relaxes the lower back; Increase flexibility. Aids digestion and elimination.


Lie comfortably on your back on the floor and spread your legs so that your feet are 2-3 feet apart. Drop your toes sideways. Close your eyes.

Spread your arms so that each hand is 2 to 3 feet from your body with each palm facing up. Turn the head from side to side, releasing tension on the neck.

Roll your shoulders down and away from your ears. Relax your whole body. Breathe normally. Rest for at least a minute.

Benefit: Rest and relax the whole body and the nervous system; rejuvenates the body; An excellent antidote to stress.

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