Supine Yoga Poses

Supine yoga poses are yoga postures that are practiced while lying on the back, facing upward. In these poses, the back of the body is in contact with the mat, and the chest faces the ceiling. Supine poses are often practiced towards the end of a yoga session during the cool-down phase or in restorative practices.

They are beneficial for calming the nervous system, releasing tension, and promoting a sense of ease and tranquility in the body and mind. Additionally, supine poses can be modified with the use of props, such as blocks or bolsters, to provide additional support and comfort during the practice.

Reclined Intense Back Stretch Pose (Supta Paschimottanasana)
Reclined Intense Back Stretch Pose
Supta Paschimottanasana
Ardha Supta Virasana
Half Supine Hero
Ardha Supta Virasana
Reclined Shoelace Pose
Reclined Shoelace Pose
Supta Gomukhasana
Revolved Reclined Big Toe Pose
Revolved Reclined Big Toe Pose
Parivrtta Supta Padangusthasana
Reclined Big Toe Pose B - YanvaYoga
Reclining Big Toe Pose B
Supta Padangusthasana B
Lotus in Cobra Pose
Lotus in Cobra Pose
Padma Bhujangasana
Secret Lotus Pose
Secret Lotus Pose
Gupta Padmasana
Reclining Angle Pose - YanvaYoga
Reclining Angle Pose
Supta Konasana
Little Thunderbolt Pose
Little Thunderbolt Pose
Laghu Vajrasana

Are supine yoga poses difficult?

Supine yoga poses are renowned for their ease and accessibility in the world of yoga. These poses involve lying on your back, a position that offers comfort and stability for many individuals. Unlike more challenging standing or balancing poses that demand strength and coordination, supine poses focus on gentle stretching and relaxation.

Many commonly practiced supine yoga poses, including Savasana (Corpse Pose) and Supta Baddha Konasana (Reclining Bound Angle Pose), are uncomplicated and suitable for practitioners of all levels, even those with limited flexibility.

While supine poses are generally user-friendly, certain variations or advanced versions may present added challenges. For instance, specific supine twists or leg stretches may call for greater flexibility or core strength.

In summary, most supine yoga poses are gentle, calming, and appropriate for practitioners of varying levels, making them an excellent choice for restorative practices, relaxation, and winding down before sleep. As with any yoga practice, it is vital to honor your body, practice with mindfulness, and progress at a pace that feels comfortable and safe. If you are new to yoga or have specific health concerns, seeking guidance from a qualified yoga instructor can be beneficial.

Benefits and Contraindications


Deep relaxation and stress reduction.

Improved flexibility and gentle stretching.

Spinal alignment and posture improvement.

Relief from muscle tension and soreness.

Preparation for restful sleep.

Enhanced breath awareness and mindfulness.


Severe back or neck injuries or acute pain.

Hiatal hernia or acid reflux (avoid poses that compress the abdomen).

Recent abdominal surgery or any other medical condition (consult a doctor).

Frequently Asked Questions

How the supine pose can improve your sleep?
Supine poses, especially when practiced as part of a bedtime yoga routine or before sleep, can help improve sleep in several ways: Relaxation, Stress Reduction, Mindfulness and Breath Awareness, Muscle Release, Improved Circulation, Mind-Body Connection It's important to note that individual responses to yoga and sleep can vary. For some people, practicing supine poses might directly lead to improved sleep, while for others, it may be one piece of a holistic approach to better sleep habits. If you have specific sleep concerns or medical conditions, it's always a good idea to consult with a healthcare professional or a qualified yoga instructor to design a tailored yoga practice that best supports your sleep needs.
What is the purpose of supine yoga poses?
The purpose of supine yoga poses is to promote relaxation, release tension, and facilitate gentle stretching and opening of the body while lying on your back. These poses are often used as part of a cool-down sequence at the end of a yoga practice or in restorative yoga sessions.

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