Supine Yoga Asanas

Supine Yoga Asana (Abdomeno-pelvic oriented)

Supine definition = with the back or dorsal surface downward.

A person who is supine is lying face up
This group of asanas is concerned specifically with strengthening the digestive system.
Become aware of meeting points of your body & surface

Supine Asana: Safe Practice

Remain extra cautious towards the mental counting and the muscle stretch.
Pause properly and feel the stretching sensation of muscles and the body parts worked upon.
Do not proceed further till your breathing returns to normal.
Do not even conceive the notion of advance stage asanas while you are still in the primaries.
This is highly possible that your body may not have that much flexibility as required by the exercise.
One cannot master these asanas in just one go, only sustained and regular practices can be helpful.
The most important fact in this regard is that, retain your faith and devotion towards Yoga.
Pretty soon you will realise how amply you have been rewarded for this supreme confidence.
Don’t attempt to go for all the exercises simultaneously.
Each of the supine set pose require great deal of effort and demand a short rest of 30 seconds to one minute after their performance.
You are recommended to stay in Shavasana until the normal breathing is gained and then start with another pose.
When you are in Shavasana, feel the stretching sensation of muscles and the body parts worked upon.

Categories of Supine Asanas:

Resting Poses

Shavasana
Supta Baddhaa Konasana (Reclining bound angle pose)

Dynamic sequence (abdominal muscle strength building sequence)

Eka Pada Uttanasana (Single leg raise/lift)
Dwi Padotthan-asana (Double legs raise/lift)
Eka Padachakrasana (Single leg rotation)
Dwi Padachakrasana (Double legs rotation)
Pada Sanchalanasana (Single leg cycling)
Dwi Pada Sanchalasana (Double legs cycling)

Supine pose

Supta hasta padangusth-asana (reclining big toe pose)
Utthita Supta Hasta Pādāṅguṣṭhāsana (Extended Supine Hand to Toe pose)
Supta Eka Pada Pawanmukt-asana (wind releasing pose)
Supta udarakarshan-asana (sleeping abdominal stretch pose)
Shava Udarkarshanasana (universal spinal twist)
Naukasana/Navasana (boat pose)
Ananda Balasana (Happy baby pose)
Supine Side Plank Poses
Vashishtasana

Supine Back Bend:
Ardha Setu Bandhasana

Eka Pada Utthanasana (single leg raise pose) x6-9

In supine position exhale and while inhaling slowly raise the left leg to a 90 degree angle from the floor.
Maintain the asana, breathing normally.
Inhale and while exhaling slowly lower the leg back to the supine position. Repeat with the right leg.

Dwi Pada Utthanasana (both legs raise pose) x6-9

In supine position exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor.
Maintain the asana, breathe normally.
Inhale and while exhaling slowly lower the legs back to the supine position.
Relax your whole body and breathe normally

Pada Chakrasana (Eka & Dwi) (leg rotation)

Start this posture lying on your back with the arms by your sides and legs extended. Legs are hip width apart and toes are facing the sky. Palms are facing down.
Inhale and raise the right leg a few inches off the floor, keeping the leg straight and foot relaxed.
The left leg should remain straight and in contact with the floor.
Rotate the entire leg clockwise 10 times in as large a circle as comfortable (without the leg or heal touching the floor). Rotate 10 times counter clockwise.
Repeat 10 times with the left leg.
Inhale while the leg moves upward and exhale as the leg moves downward.

Eka & Dwi Pada Sanchalanasana (leg cycling)

Raise the right leg little above the floor. Bend the knee and bring the thigh up to the chest.
Now straighten your leg upward, sole towards the ceiling. Then lower the straight leg in forward movement.
Bend the knee and bring it back to the chest to complete the cycling movement.
Do not allow the heel to touch the floor during the movement.
Repeat this ten times as forward stroke and ten times in reverse. Keep the other leg always straight. This is the first cycle of exercise. Repeat this with the left leg.
If you are able to hold the body balance then attempt to perform this with both the legs simultaneously.
Breathing Pattern:
Inhale when you straighten the leg.
Exhale when you bend the knee and bring the thigh to the chest.

Suptahasta Padangusthasana (reclining big toe pose):

In supine position, raise right leg to the sky.
Using the hand from the same side, catch the toes to bring the knee closer to the chest, straightening the knee.
Make sure the gluts and the other legs are rested on the floor.
If the hand cannot reach the toes, use a strap.

Utthita Supta Hasta Pādāṅguṣṭhāsana (Extended Supine Hand to Toe pose):

From Supine Hand to Toe (Supta Hasta pādāṅguṣṭhāsana) pose, drop the extended leg to one side, opening the hip.
Keep the knee straight and if necessary use a strap.
Place the opposite hand on the pelvic bone to prevent the glut from lifting off the floor.
Keep the gluts grounded.
Hold it for 4-6 breaths and then slowly take the leg to the opposite side of the body by changing the position of the arms and hold it for 4-6 breaths.

Supta Eka Pada Pawanmuktasana (wind releasing pose)

From pose no 5, bend your right knee, interlock your fingers around the right shin bone and try to pull the knee as close to the chest as possible.
(It’s important to start with right leg first because it presses the ascending colon and then the left leg which presses the left colon and hence relieving from gas and constipation).
Take a deep inhale and exhale lifting your head and shoulder up bringing the nose to the knee.
Keep the left leg straight (pulling the left toe back will help to achieve it).
Remain in this final position for 30 seconds breathing normally and come back down slowly with an inhale.
Repeat for the pose 4-6 with the left leg.

Setu Bhandhasana (bridge pose)

Lie flat on the back. Bend the knees, placing the soles of the feet flat on the floor with the heels touching the buttocks. The feet and knees may be hip width apart. Grasp the ankles with the hands.
This is the starting position. Raise the buttocks and arch the back upward. Try to raise the chest and navel as high as possible, pushing the chest up towards the chin and head without moving the position of the feet or shoulders. Keep the feet flat on the floor.
In the final position, the body is supported by the head, neck, shoulders, arms and feet. Hold the pose for as long as is comfortable and then lower the body to the starting position.
Release the ankles and relax with the legs outstretched.
Breathing: Inhale deeply in the starting position.
Retain the breath inside while raising and holding the final position. Alternatively, breathe slowly and deeply in the final position. Exhale while lowering to the starting position.

Supta Udarkrishnasana (sleeping abdominal stretch)

Bend your knee and place the soles of your foot flat on the ground in front of the hips.
Both the knee and the feet should be close together throughout the practice.
Interlock your fingers and place the palm under the back of your head. Work towards touching the elbows to the ground.
Take a deep inhale and exhale, lower both the legs to the floor on the right side of the body, hold your breath for a few seconds (3 seconds) and inhale again bringing the knee back to the center.
Repeat the same on the other side. This will be one round, practice this for 5 rounds

Naukasana (boat pose)

Lie on your back with your feet together and arms beside your body.
Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
our eyes, fingers and toes should be in a line.
Feel the tension in your navel area as the abdominal muscles contract. Keep breathing deeply and easily while maintaining the pose.
As you exhale, come back to the ground slowly and relax. Repeat for 2 more rounds

Viparita Karni Asana (inverted pose)

Lie flat on the back with the legs and feet together in a straight line.
Place the hands and arms close to the body with the palms facing down. Relax the whole body. Raise both legs, keeping them straight and together.
ove the legs over the body towards the head. Push down on the arms and hands, raising the buttocks.
Roll the spine from the floor, taking the legs further over the head.
Turn the palms up, bend the elbows and let the top of the hips rest on the base of the palms near the wrist.
The hands cup the hips and support the weight of the body. Keep the elbows as close to each other as possible. Raise both the legs to the vertical position and relax the feet.

Jhulana Lurhakanasana (rocking and rolling)

Stage 1: Lie flat on the back. Bend both legs to the chest. Interlock the fingers of both hands and clasp them around the shins just below the knees. This is the starting position. Roll the body from side to side 5 to 10 times, touching the side of the legs on the floor.
Breathing: Breathe normally throughout.
Stage 2: Sit in the squatting position with the buttocks just above the floor. Interlock the fingers of both hands and clasp them around the shins just below the knees. If it is difficult to perform with the hands clasped on the shins then hold the side of the thighs adjacent to the knees. Practice 5 to 10 backward and forward movements.
Breathing: Breathe normally throughout.

Ananda Balasana

Lie down flat on your back.
Breathe in and raise your both legs up and bring your both knees closer to your chest.
Grab your feet thumb. Ensure your arms are pulled through the inner parts of your knees as you hold your toes. Delicately open up your hips and broaden your legs to develop the stretch.
Push your chin into your mid-section (chest) and keep your head touched to the floor.
Now try to touch your tailbone and the sacrum down to the floor at same time press your heels up and pulling back with your arms.
Keep your back of the neck and the shoulders down to the floor. Your whole region of the back and the spine ought to be pressed flat on the ground.
Breathe ordinarily and hold the stance for around 30 seconds or for one minute, it’s depending on your capability.
Breathe out and discharge your arms and legs; rest on the floor for a few moments after that repeat this for 2 to 3 times.

Vashishthasana (side plank pose)

Begin in plank pose. Transfer your weight to your right hand and raise your left hand off the floor and up toward the ceiling.
Roll from the ball onto the outer edge of your right foot.
Open your chest to the left as you place your left foot directly on top of your right foot.
Keep your legs straight and flex both feet strongly.
Your left hip is stacked directly over your right.
Both hips have a tendency to want to sag, so lift them energetically up to counteract the pull toward the floor.
Take your gaze up to your left fingertips.
After several breaths, return your left hand and foot to the floor to come back to a plank. Then do the pose on the other side.

Shavasana (Corpse Pose)

All the asanas of this series have to be performed basically in the corpse pose or Shavasana; wherefore before commencing the main exercises one must have proper background of this primary pose.
Lie down flat on the back keeping the legs slightly apart 45 degree angle.
Heels are falling towards the floor. Keep both the arms slightly away from the body, by the waist sides with palms facing upwards, fingers are slightly curled in Hold the neck and shoulder straight.
Keep your eyes and lips naturally closed.
Relax and breathe easy.
Get conscious of your navel zone for a while.
Experience the rise and fall of abdomen along with the breath. Just blank out all your thoughts. Sense the breath and nothing else.
Count mentally from the 16 to 1 while inhaling and 1 to 15 when exhaling.
Get conscious of your entire body when the mentally counting is over.
Now mentally prepare yourself for the exercise.
Open your eyes with deep slow breathe.
Perform this exercise on a thick mat or folded blanket

Benefits of Supine Yoga Asana Sequences

Yoga advocates great emphasis on the healthiness of digestive systems. The digestive system plays an important role in the health of a particular person. One is indeed fortunate if he/she has no problem with his/her digestive system.
However these days almost everyone complains of constipation, acidity, excess wind or gas, the loss of appetite.
In this respect this group of asanas will prove a real blessing.
Useful for people with hernia.
Excellent for people with indigestion, constipation, acidity, excess wind/gas, lack of appetite, diabetes, disorders of the male or female reproductive system and varicose veins.
It also eliminates energy blockages in the abdominal area.
Strengthens the back and abdominal muscles.
Tones the leg and arm muscles.
A sure way to develop what yogis call inner strength is to tone the abdominal region.
Supine yoga asanas are great way to built strength, tone & flexibility in this region.
If the energy in the arms & shoulders is weak, a strong abdomen can give you the extra edge.
Throughout the practice of these sequences you become aware of the abdominal pelvic muscles
movement, intra-abdominal pressure, stretch of the muscles and the breathing

Supine Yoga Asana Sequences:
If you are interested to learn & practice the detail technique any of these sequences individually at our school tailored to your body type, send an email to [email protected]

You need to have minimum of 2-3 hours of time to learn any of the sequence so that you can practice on your own.

The fees is $60 for each sequence and you get a practice chart as well.

1. A Beginner's Sequence

Time Required: 60 Minutes

Warm Up: Sun Salutation: 6-9 rounds

Rest: Lie down in supine

Holding each asana for 3-6 deep breaths. In between each asana, rest in shavasana for at least 3-6 breaths

Eka Pada Uttanasana (Single leg raises – 6-9 times each leg)
Dwi Padotthan-asana (Double legs raises with knee bent: 6-9 times)
Eka Padachakrasana (Single leg rotation: 6-9 times)
Pada Sanchalanasana (Single leg cycling: 6-9 times)
Supta hasta padangusth-asana (reclining big toe pose : 6-9 times)
Utthita Supta Hasta Pādāṅguṣṭhāsana (Extended Supine Hand to Toe pose)
Supta Eka Pada Pawanmukt-asana (wind releasing pose)
Supta udarakarshan-asana (sleeping abdominal stretch pose)
Shava Udarkarshanasana (universal spinal twist)
Naukasana (boat pose)
Ananda Balasana (Happy baby pose)

Relaxation in shavasana = 5-10 minutes

2. An Intermediate/advance Sequence

Time Required: 75 Minutes

Sun Salutation 9-12 rounds

Rest: Lie down in supine

Holding each asana for 6-9 deep breaths. . In between each asana, rest in shavasana for at least 3-6 breaths

Eka Pada Uttanasana (Single leg raises – 12 times each leg)
Dwi Padotthan-asana (Double legs raises: 12 times with legs straight)
Dwi Padachakrasana (Double legs rotation: 12 times)
Dwi Pada Sanchalasana (Double legs cycling: 12 times)
Supta hasta padangusth-asana (reclining big toe pose)
Utthita Supta Hasta Pādāṅguṣṭhāsana (Extended Supine Hand to Toe pose)
Supta Eka Pada Pawanmukt-asana (wind releasing pose)
Supta udarakarshan-asana (sleeping abdominal stretch pose)
Shava Udarkarshanasana (universal spinal twist)
Naukasana (boat pose)
Vashishtasana (side plank pose)
Jhulana Lurhakanasana (rocking and rolling)
Ananda Balasana (Happy baby pose)

Relaxation in shavasana = 5-10 minutes