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Yoga is about strength-flexibility balance. While standing and seated yoga positions increase strength, reclining poses relax and stretch. Laying down for reclining poses lets you yield to gravity and rest. They softly stretch the hip flexors, abdomen, and chest while relaxing the back. Practising them after yoga helps transition into Savasana.
Yoga is an ancient practice that connects the mind, body, and spirit through poses, breathing techniques, and meditation. While most yoga poses involve sitting or standing positions, reclining yoga poses provide a nice counterbalance.
Reclining yoga or lying yoga poses are done lying down on the back, which allows gravity to do some of the work. These poses gently stretch the front of the body while calming the nervous system. They can help relieve stress and anxiety.
In this blog post, we will discuss ten excellent reclining yoga poses along with step-by-step instructions on how to do them properly. We'll also cover the main lying asanas and their benefits.
What are Reclining Yoga Poses?
Reclining yoga poses, also called supine poses, are poses done while lying down on the back. In Sanskrit, supine poses are referred to as "Supta."
These poses provide a therapeutic effect since the floor supports your body weight. Lying yoga poses help improve flexibility in the front of the body, including the hips, abdomen, and chest. They also allow gravity to relax the spine.
Reclining yoga poses are commonly sequenced toward the end of practice since they are calming. However, they can be done anytime you need a restful moment.
10 Effective Reclining Yoga Poses and How to Perform Them.
Savasana - The Corpse Pose
Savasana, also known as the corpse pose, is considered the most important reclining yoga pose. It's usually performed at the beginning and end of a yoga practice.
In Savasana, you simply lie flat on your back with arms and legs comfortably spread out. This pose allows you to surrender and relax every part of your body completely. It invites stillness and quiets the mind.
How to Do Savasana
- Lie down on your back with legs slightly wider than hip-distance apart. Allow feet to fall outward.
- Extend arms alongside your body with palms facing up. Let your hands relax completely.
- Gently close your eyes.
- Relax your body and any areas of tightness or tension.
- Breathe deeply and feel your belly rise and fall with each inhale and exhale.
- Hold this pose for 5-10 minutes.
Benefits
- Relieves stress and anxiety
- Promotes total mind-body relaxation
- Reduces fatigue and rejuvenates the body
- Helps achieve a meditative state
- Therapeutic for headaches, fatigue, and insomnia
Safety Tips
- Use cushioning under the knees or head if needed for comfort.
- Avoid this pose if you have back injuries or discomfort lying on your back.
Viparita Karani (Legs Up the Wall Pose)
This gentle inversion helps relieve tired or tense legs and feet. It promotes circulation and calms the mind. Viparita Karani is also excellent for reducing symptoms of stress, anxiety, and mild depression. Beginners can enjoy the benefits of yoga safely with this pose.
How to Do Viparita Karani
- Sit sideways, close to a wall. Your right hip and side body should nearly touch the wall.
- Gently swing your legs up the wall while reclining back onto your forearms or rolling your shoulders under.
- Scoot hips close to the wall. Legs remain relatively straight and hip-width apart.
- Arms can rest on the floor by your sides with palms up.
- Relax your neck and close your eyes. Breathe deeply for 2-5 minutes.
- Bend knees to release. Gently roll to your side before coming up to sit.
Benefits
- Soothes tired, stressed legs and feet
- Improves circulation
- Calms the mind
- Reduces anxiety and fatigue
- Therapeutic for headaches and mild depression
Safety
- Avoid inverted poses during menstruation.
- Use the wall for support if you have low blood pressure.
- Don't practice on a full stomach.
Bhujangasana - The Cobra Pose
The cobra pose is another great lying yoga asanas. In addition, if you include this in your yoga routine, Bhujangasana will be very effective for your body. It also helps in reducing symptoms of mild depression.
How to Do Bhujangasana:
- Lay a mat on the floor and then lie flat on the stomach.
- Support your hands on the floor, inhale through your mouth, and stretch both body and head.
- Next, make a motion with your hands towards the elbows.
- Arch your neck gently and look up gradually.
- Push your stomach into the mat.
- Press on the flow with your toes and stretch them out entirely as a cobra.
- Maintain the position for 5 seconds, then repeat this process.
Benefits
- Strengthens the back muscles, including the spine, abdomen, shoulders, and arms.
- Improves posture and flexibility of the back.
- It helps relieve back pain.
- Stimulates abdominal organs and aids in proper digestion.
- It opens up the chest and lungs, improving breathing capacity. It helps alleviate conditions like asthma.
Safety
- Do not do the cobra pose if you have any arms, shoulder, or back injuries.
- Also, avoid those who are pregnant or have just had abdomen surgery.
Ananda Balasana (Happy Baby Pose)
Happy baby gently stretches inner thighs and groins while releasing the lower back. This lying yoga asana also improves hip mobility and calms the nervous system.
How to Do Ananda Balasana:
- Lie on your back and bend your knees into your chest.
- Hold the outer edges of your feet with knees bent and soles facing the sky.
- Gently draw your knees down toward the floor on either side of the torso.
- If holding your feet strains your wrists, hold behind your knees instead.
- Breathe deeply and relax your body for 1-3 minutes.
Benefits:
- Stretches inner thighs, groins, and hips
- Releases lower back
- Improves hip mobility
- Calms nervous system
- Therapeutic for fatigue and mild depression
Safety Tips:
- Avoid during pregnancy.
- Modify by holding behind thighs instead of feet.
- Those with knee injuries keep their knees bent if unable to straighten their legs.
Matsyasana - The Fish Pose
When we are talking about reclining yoga poses, Matsyasana (The Fish Pose) surely comes to mind. It gently opens the chest and throat while stretching the back. This reclining backbend improves spinal flexibility and calms the nervous system.
How to do Matsyasana:
- Lie down on your back and press your palms and forearms into the floor beside your body.
- Inhale and press your forearms and palms into the floor to lift your chest upward and arch your back.
- If able to, clasp your hands behind your back for support.
- Gaze upward or keep your neck comfortable.
- Hold for 5-10 breaths, keeping the pose challenging but not painful.
- Exhale and release back to the floor.
Benefits:
- Opens the chest, lungs, and ribcage
- Stretches the spine, shoulders, and neck
- Improves flexibility of the back
- Calms and relieves stress or anxiety
- Stimulates thyroid and parathyroid glands
Safety Tips:
- Use props under the head and back if unable to lift the chest fully.
- Those with neck issues should avoid forceful arching of the neck.
- Come out of the pose if it causes pain or discomfort.
Supta Baddha Konasana (Reclining Bound Angle Pose)
This reclining yoga pose helps open the hips and groins. It also calms the mind and stretches the inner thighs, chest, and shoulders for better posture.
How to Do Supta Baddha Konasana:
- Sit up tall with the soles of your feet together in Bound Angle Pose.
- On an exhale, carefully recline back onto the floor, keeping feet connected.
- Allow knees to fall out to the sides. Place arms by your sides with palms up.
- Optionally, hold onto feet or shins to keep knees/thighs close to the floor.
- Relax your neck fully. Close your eyes and breathe deeply for 1-3 minutes.
- Draw knees together on an inhale. Exhale to roll to your side gently.
Benefits:
- Stretches inner thighs, groins, and hips
- Calms the mind
- Relieves anxiety and mild depression
- Therapeutic for headaches and fatigue
- Improves posture
Safety Tips:
- Use a bolster under the knees for support if needed.
- Those with knee injuries keep their feet wider apart.
- Avoid this pose during the later stages of pregnancy.
Sarvangasana - The Shoulder Stand
Sarvangasana (The Shoulder Stand) gently inverts the body while stretching the entire front side. This lying yoga pose with an inverted backbend is rejuvenating and deeply calming for the nervous system.
How to do Sarvangasana:
- Lie down on your back and bring your legs together vertically.
- Lift your hips and lower back off the floor and support your back with your hands.
- Keep your spine and neck long as you lift your legs past vertical up to the sky.
- If comfortable, straighten both legs and draw the toes towards the face.
- Hold for 5-10 breaths before gently lowering down.
Benefits:
- Invigorates the entire body and reverses the effects of gravity
- Nourishes the thyroid and parathyroid glands
- Calms and relaxes the brain and nervous system
- Stimulates the circulatory, lymphatic, and digestive systems
- Reduces stress and fatigue
Safety Tips:
- Only if comfortable and no contraindications such as high BP.
- Use a wall for support and come down if your neck feels strained.
- void during menstruation or pregnancy.
Pavanamuktasana - The Wind-Releasing Pose
This reclining yoga pose is named so for a reason: it helps relieve constipation, aiding digestion, and normalising bowel function. Additionally, it is involved in the Padmasana series and tones the body and hip joints circulation, thereby relieving tension in the lower back. Practising Pavanmuktasana can help those who find it difficult to shed their belly fat.
How to do Pavanamuktasana:
- Put a mat and lie flat on the stomach with both arms and legs down.
- Cross one knee towards the opposite shoulder and let the other leg fall to that same side.
- Bring both hands to the extended knee and lightly pull it closer to feel a twist.
- Keep your head and shoulders relaxed on the floor as you twist from your hips.
- Hold for five deep breaths before releasing and switching sides.
Benefits:
- Relieves gas, bloating and constipation
- Massages and stimulates abdominal organs
- Gently stretches the spine and opens the shoulders
- Calms and relieves stress or anxiety in the body
- Improves digestion and elimination
Safety Tips:
- Those with back issues can bend both knees to minimise backbend.
- Avoid pulling the knee during advanced pregnancy or menstruation.
- Come out of the pose if it causes any pain or discomfort.
- Modify by crossing ankle over knee instead if twisting is difficult.
Salabhasana (The Locust Pose)
Salabhasana (The Locust Pose) is our reclining yoga pose list. It powerfully strengthens the entire backside of the body. This reclining backbend is energising for both the physical and spirit.
How to do Salabhasana:
- Lie flat on your stomach with your forehead resting on the floor.
- Inhale and press your palms into the floor beside your chest.
- As you exhale, lift your head, chest, and legs a few inches off the floor.
- Keep both legs and arms straight as you engage your glutes and back muscles.
- Hold for five slow breaths before gently releasing down to relax.
Benefits:
- Strengthens the back muscles, glutes, hamstrings, and shoulders
- Improves posture and prevents back problems
- Energising and invigorating for both body and mind
- Aids concentration and willpower
- Stimulates abdominal organs from the backbend
Safety Tips:
- Only lift as high as is comfortable on your back body.
- Those with neck issues can keep their forehead resting on the floor.
- Come down and rest if strain is felt in the back or neck.
- Avoid during menstruation, pregnancy or back injuries.
Halasana - The Plough Pose
Halasana (The Plow Pose) gently inverts and stretches the entire front side of the body. This backbend is deeply refreshing for both the mind and body.
How to do Halasana:
- Lie flat on a rug or the floor. Have your arms beside your body and your palms facing down.
- Lift your legs to 90 degrees and breathe inwards.
- Next, inhale, roll your pelvis off the mat and bring your legs towards your head.
- Finally, slowly stretch your legs from your head towards the mat.
- Put your hands on your lower back and try to make your little fingers point towards the ceiling so that one will touch it with the other.
- Elevate the spine and bring your hands up the spine.
- Next, bring the shoulder plates and the elbow joints together in the closest position.
- Maintain this pose for two minutes. After that, inhale, return your spine to the mat and stop the legs at 90°.
- Breathe out slowly while engaging your abdominals to lower back your legs on the mat. The set is completed with a relax and repeat.
Benefits:
- Inverts and massages the organs to improve functioning
- Calms rejuvenate and refresh the entire nervous system
- Stretches the spine, shoulders, hips and hamstrings
- Improves digestion and circulation
- Relieves stress, back pain and anxiety
Safety Tips:
- Place hands behind head if shoulders do not reach the floor.
- Come out immediately if you feel any discomfort or dizziness.
- Avoid during menstruation, pregnancy, or neck issues.
Other Reclining Yoga Poses You Can Do
Here are some additional relaxing reclining yoga poses you can do:
- Reclined Bound Angle Pose (Supta Baddha Konasana): Lye down on your back with your knees bent and together facing the soles of your feet. Be sure to let your knees part as the pages of a book. This stretch helps to open up the inner thighs and the hip.
- Reclined Pigeon Pose (Supta Kapotasana): Lie back and plant one ankle on top of the opposite knee. Pull the leg that is stretched with a hand clasped behind the leg towards you to enhance the stretch in front of the hip.
- Reclined Twists: Bring both knees towards one side and let the shoulder of the other side drop down. Let the knees remain together, and use opposite hands to pull them towards the floor slowly. Rotation from the chest or hip and not from the neck is called a twist.
- Thread the Needle Pose (Utthita Supta Baddha Konasana): With your back lying down, hook one of your ankles to the other armpit. Grab your hands behind the leg and bend it, holding the position.
- Supported Bridge Pose (Setu Bandha Sarvangasana): Lie with a towel between the lower back and the sacrum. Lift hips and chest into a backbend using arms. Keeping shoulders away from ears.
Conclusion
Reclining yoga poses offers a gentle but powerful way to stretch your body and still your thoughts. If done correctly, they can help relieve muscles’ tension, stimulating the internal organs and promoting healing.
Incorporate these ten highly restorative poses in your practice at home. However, ensure proper alignment and do not exert too much. Continuous practice will bring great flexibility, improved posture, body stability, pain relief, and inner calm.
