Prone Yoga Poses

Prone yoga poses are yoga postures that are practiced while lying on the belly with the chest facing down. In these poses, the front of the body is in contact with the mat, and the back is facing up. Prone poses can be beneficial for strengthening the back muscles, improving posture, and stretching the front of the body.

Double V Pose (Bhuja Swastikasana)
Double V Pose
Bhuja Swastikasana
Secret Lotus Pose
Secret Lotus Pose
Gupta Padmasana
Frog Pose - YanvaYoga
Frog Pose
Half Happy Baby Pose - YanvaYoga
Half Happy Baby Pose
Ardha Ananda Balasana
Knees-Chest-Chin Pose - YanvaYoga
Knees-Chest-Chin Pose
Ashtanga Namaskara
Lotus Peacock Pose - YanvaYoga
Lotus Peacock Pose
Padma Mayurasana
Snake Pose - YanvaYoga
Snake Pose
Frog Pose - YanvaYoga
Frog Pose
Supported Pigeon Pose
Supported Pigeon Pose
Salamba Kapotasana

Types of prone yoga poses

These prone yoga poses offer various benefits, including back strength, flexibility, spine health, and relaxation. As with any yoga practice, it’s essential to approach these poses mindfully and practice with proper alignment and awareness of your body’s limitations.

Here are some types of prone yoga poses:

  • Backbends: Bhujangasana (Cobra Pose), Salabhasana (Locust Pose), Dhanurasana (Bow Pose), Urdhva Mukha Svanasana (Upward-Facing Dog Pose).
  • Twists: Makarasana (Crocodile Pose), Half Frog Pose.
  • Arm Balances: Astavakrasana (Eight-Angle Pose), Dandasana (Staff Pose) Variation.
  • Leg Lifts: Salabhasana (Locust Pose) Variation, Single-Leg Bow Pose: A variation of Dhanurasana.
  • Bowing Poses: Dhanurasana (Bow Pose), Urdhva Mukha Svanasana (Upward-Facing Dog Pose).
  • Restorative Poses: Balasana (Child’s Pose), Makarasana (Crocodile Pose).

Benefits and Contraindications


Strengthen back muscles and improve posture.

Stretch and open the chest and shoulders.

Improve flexibility and mobility in the spine.

Stimulate abdominal organs and aid digestion.

Relieve tension in the lower back and neck.

Enhance lung capacity and breath awareness.


Severe back injuries or acute pain in the spine.

Pregnancy (avoid deep or intense prone poses).

Recent abdominal surgeries or hernias.

Frequently Asked Questions

Is downward dog a prone pose?
No, Downward Dog (Adho Mukha Svanasana) is not a prone pose. It is actually an inversion pose, where the hips are lifted upward, and the body forms an inverted V-shape, with the hands and feet on the mat and the head positioned downward. In a prone pose, the practitioner lies on their belly with the chest facing down. Examples of prone poses include Cobra Pose (Bhujangasana), Locust Pose (Salabhasana), and Bow Pose (Dhanurasana), where the front of the body is in contact with the mat.
Which asana is practiced for relaxation in all prone postures?
The asana that is commonly practiced for relaxation in all prone postures is "Makarasana," also known as "Crocodile Pose." In Makarasana, the practitioner lies on their belly with the arms folded and the forehead resting on the hands. The legs are relaxed, and the body is in a prone position. Makarasana is a restorative and relaxing pose that allows the spine to decompress and promotes deep relaxation. It is often used as a resting pose during yoga practice, especially after performing other prone poses or backbends. In Makarasana, the breath is usually encouraged to be slow and steady, helping to calm the mind and release tension in the body.

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