| The word supine means "lying on the back", and there | | | | Belly Twist: This posture strengthens the abdominal |
| are a number of yoga poses that are practiced while | | | | muscles along with stretching the back muscles and |
| lying flat on the back and facing upwards. The supine | | | | lengthens the spine. Due to this reason, it is also known |
| postures are a normal part of all types of yoga, | | | | as the Spinal Twist. |
| whether it is Ashtanga, Bikram, Hatha, Kriya or | | | | Knee down Twist: This twist stretches and |
| Sivanada yoga session. The Basic Supine Postures | | | | strengthens the back muscles and rejuvenates the |
| that are done while lying flat on the back include: | | | | spinal discs. |
| Leg Pulls: They are used as preliminary postures that | | | | And Supine Hip Openers: |
| relax the body. They also relieve stretched hamstrings | | | | Joyful Baby Pose: One of the basic hip opening |
| and strengthen the legs. | | | | postures, it also strengthens the legs and relieves |
| Leg Raises: These include single and double leg raises, | | | | lower back pain along with lengthening and realigning |
| and are mostly performed as beginning postures in | | | | the spine. |
| order to prepare the body for more difficult asanas to | | | | Supine Bound Angle: A simple posture for opening the |
| follow. It is great for relaxing the back and | | | | hips and the shoulders, also allows time to practice |
| strengthening the legs and hips. | | | | breathing techniques for relaxation. |
| Wind Relieving Pose: Acts as a relaxer and also | | | | Supine Pigeon: Mostly used as a warm up asana for a |
| improves the working of the digestive organs. It is | | | | yoga class, it is very useful for strengthening the back |
| recommended for people suffering from indigestion | | | | and enhances flexibility of the hips. |
| and flatulence. | | | | Extended Supine Hand to Toe: A variation of the |
| In addition, there are a number of variations of the | | | | normal hand to toe asana, it is helpful in making the hips |
| supine postures, which include Supine Backbends such | | | | and groin more flexible. This pose is more suitable for |
| as: | | | | advanced yogis as it requires extending the leg at a |
| Bridge Pose: This posture is very beneficial in building | | | | right angle to the hips. |
| and improving the core strength of the body. It | | | | Other advanced supine asanas include the leg to side |
| energizes the body and is very helpful in stimulating the | | | | yoga pose, leg reclining lunges, half shoulder stand, |
| endocrine and nervous systems. | | | | plow pose and upward bow pose. The basic postures |
| Fish Pose: A great way to stimulate the respiratory, | | | | are the most easy and undemanding to do; they are |
| nervous and cardiovascular systems, this pose opens | | | | suitable for all yoga levels from beginners to advance. |
| the chest and stretches the spine too. People suffering | | | | As the poses get more complex and hard to attain, it |
| from back and neck injury should not practice the fish | | | | is important to practice only those supine poses that |
| pose. | | | | are within your health and physical fitness boundaries. |
| One Legged Bridge: An advanced asana; it is an | | | | Overdoing your yoga routine can even be harmful in |
| excellent resource for soothing the brain and relieving | | | | particular for those that suffer from various ailments or |
| stress. It stimulates the abdominal organs as well as | | | | health problems. So it is extremely important to use |
| stretches the neck, chest and back. | | | | caution and listen to the demands of your body while |
| Supine Twists like: | | | | practicing yoga. |