Yoga is not a physical performance of postures but a way to bring about balance. While some poses can be taxing, some, like reclining yoga poses, are quite relaxing. These postures are effective and introduce us to proper body alignment. Further, they help us develop flexibility and afford us space to concentrate on breathing to relax the mind.
The next segments will discuss the 10 best reclining yoga asanas, how to do them, safety precautions and contraindications.
Laying or supine poses (Sanskrit meaning 'Supta') are used in restorative yoga. They are beneficial for relieving stress and tension in the shoulders, neck and back. Further, as your body weight is positioned with a low centre of gravity in laying yoga poses, they will deepen reclined twists, strengthening your back and promoting flexibility in your legs.
Read along to learn how to perform each reclining posture to utilise maximum benefits accurately.
The happy baby pose stretches the hamstrings, inner thighs and groins and relaxes the back and hips. This significantly improves overall flexibility and mobility. In addition, Ananda Balasana relieves stress and anxiety, regulates heart rate and re-aligns your spine.
How to Do Ananda Balasana:
Step 1: Place a mat on the floor and lie flat on it on your back. Ensure to find a neutral spine position to maintain the natural curves of your spine.
Step 2: Bring your knees toward your chest, making a 90-degree angle. You need to keep your hip sockets loose to bring your legs up, but the hips should stay down. Try to maintain a neutral spine with your tailbone on the mat.
Step 3: Flex your feet while the soles of your feet face towards the ceiling.
Step 4: Reach forward to hold your feet. Then spread your knees apart and shift them toward your armpits. Take time and breathe deep to enjoy the stretch in your hamstrings.
Step 5: Flex your heels into your hand and gently rock from side to side to imitate a happy baby. Repeat the set for several breaths.
Precautions and Contraindications:
You can include the cobra posture for Sun Salutation. Further, if your work demands sitting for longer hours, performing Bhujangasana will significantly improve your spinal mobility, relieve back pain and strengthen the muscles of the region. This yoga asana is also beneficial in reducing symptoms of mild depression.
How to Do Bhujangasana:
Step 1: Place a mat and lie down on your stomach.
Step 2: Inhale and raise your torso and head with the support of your palms. Then, bend your arms toward your elbows.
Step 3: Gently arch your neck and try to look upward slowly. Ensure you press your stomach on the mat.
Step 4: Press your toes onto the flow and try to extend them out fully to imitate the cobra pose. Hold the posture for 5 seconds and repeat.
Precautions and Contraindications:
This reclining asana is one of the 12 basic Hatha asanas similar to backbend poses. You can perform this posture to stretch your back within a sequence of back stretches deeply. Dhanurasana focuses on the spinal column and helps release the neck, shoulders and abdomen stiffness and improve posture. Moreover, it significantly enhances flexibility and encourages balance in the chest and core.
How to Do Dhanurasana:
Step 1: Lie with your stomach on the floor or a mat. Align your feet with your hips and your arms by the side of your body.
Step 2: Now fold your knees and bring your hands back to hold your ankles.
Step 3: Inhale and lift your chest off the ground. Then pull your legs up toward your back. Look straight and hold the taut or bow-like posture.
Step 4: Take deep breaths when you are comfortable in the pose. Avoid overdoing the stretch.
Step 5: Exhale and gently release your ankles. Then bring back your chest and legs to the ground and relax.
Precautions and Contraindications:
Halasana primarily boosts circulation and regulates optimum blood pressure levels. This also helps lower blood sugar levels and is effective for diabetes management. In addition, it relieves muscle tension, making your spine more flexible and promotes joint mobility. Further, it is highly beneficial to cure constipation.
How to Do Halasana:
Step 1: Lie with your back on a mat or the ground. Keep your arms by the side of your body with palms facing the floor.
Step 2: Breathe in and lift your legs to 90 degrees. Then, exhale, roll your pelvis off the mat and move your legs back toward your head. Now, gently lower your legs over the head toward the mat.
Step 3: Place your hands on your lower back and try to align your little finger, pointing toward the ceiling, on either side of your body.
Step 4: Bring your hands up your spine and elevate the spine. Now place your shoulder blades and elbows as close as possible. Next, you can either release your arms by the side of your body with palms down or interlace the fingers.
Step 5: Hold this pose for 2 minutes. Then, exhale, bring your spine back to the mat and pause your legs at 90 degrees.
Step 6: Exhale and gently involve your abdominals to lower your legs on the mat. Relax and repeat to complete the set.
Precautions and Contraindications:
If you want to perform some reclining yoga poses to attain the ultimate mind and body balance, go for the fish pose or Matsyasana. It stretches and engages the front portion of the body, like the abs, chest, neck, hip flexors and back. Further, in terms of chakra, this posture has several benefits as it stimulates the vishudda chakra (throat), relating to self-expression and communication and the sahasrara chakra (crown), which is related to wisdom and knowledge.
How to Do Matsyasana:
Step 1: Place a mat and lie on it with your back. Bend your elbows with your forearms on the mat and your upper arms perpendicular to the ground.
Step 2: Keep your forearms intact and elevate your chest. To do that, roll your shoulders back and tuck the shoulder blades onto your back. Ensure your body makes a backbend.
Step 3: Now, tuck your hands under your buttocks for stability. Next, lower your head back and try to touch the floor, stretching the throat. Ensure your legs and toes are active.
Step 4: Press into your forearms to raise your head off the mat and release your upper body on the mat. Relax and repeat to complete the set.
Precautions and Contraindications:
As the name suggests, this reclining yoga pose is an effective way to relieve constipation, promote digestion and regulate bowel movement. Moreover, it is a part of the Padmasana sequence and helps tone up the legs and improve blood circulation in the hip joints to release tension in the lower back. If you are struggling to lose belly fat, practising Pavanmuktasana can be beneficial.
How to Do Pavanamuktasana:
Step 1: Place a mat and lie flat on your back with legs and arms by your sides.
Step 2: Take a deep breath. Now exhale and bring your knees toward you while pressing your thighs on the abdomen.
Step 3: Clasp your hands around your legs and hold the posture. Ensure to exhale every time you tighten your hands' grip on the upper shins and exert more pressure on the chest.
Step 4: Every time you inhale, loosen the grip. Then exhale and release the posture after repeating it 3-5 times. Relax and repeat.
Precautions and Contraindications:
If you are a beginner, prepare for deep backbends with the locust posture. Additionally, you can perform Salabhasana after a Sun Salutation to stretch your spine and open your chest to energise yourself and achieve a better posture. Another benefit of this reclining pose is it significantly improves spinal mobility and counteracts slouching. This also is beneficial to regulate optimal breathing and tone your hamstrings, gluteus, etc.
How to Do Salabhasana:
Step 1: Place a mat and lie down on your belly with your feet. Draw your hands back with palms down.
Step 2: Extend your big toes straight to activate your quadriceps and press down your toenails.
Step 3: Now rotate your inner thighs facing the ceiling. This will help broaden your lower back.
Step 4: Place your hands on the mat and raise your head, legs and chest with the support of your inner thighs. Draw your shoulders back and up away from the mat. Ensure the back of your neck is extended.
Step 5: You should try lifting your sternum without taking support of your glutes. Hold the pose and release slowly.
Precautions and Contraindications:
One of the best reclining poses, the shoulder stand, is referred to as the 'Queen of asanas' as it helps maintain both physical and mental health. It engages the full body and works on different muscle groups to achieve balance. Besides, Sarvangasana is beneficial to aid back pain to strengthen the spine. It also enhances the functioning of both the male and female reproductive systems.
How to Do Sarvangasana:
Step 1: Place a mat and lie on your back with your hands by your sides. Now lift your legs, back and buttocks as high as your shoulders. Ensure to support your back with your hands.
Step 2: Draw your elbows close toward each other. Keep your legs and spine straight by pressing your elbows down to the mat. You must keep your hands in the back, and your shoulders and upper arms must support your shoulders.
Step 3: Maintain firm legs and lift your heels higher, facing the ceiling. Next, bring your big toes straight over your nose and point them up. Finally, press your sternum toward your chin, not your neck.
Step 4: Take deep breaths and hold the pose for 30-60 seconds. Slowly lower your knees to the forehead and place your hands with palms facing down.
Step 5: Ensure you do not lift your head to gently lower your spine, vertebra by vertebra, entirely on the mat. Now bring your legs down and rest for a minimum of 60 seconds.
Precautions and Contraindications:
Any yoga session is incomplete without the final relaxation asana, the corpse pose. Though it is one of the easiest reclining yoga poses to get into, it is challenging to balance your mind and body. Savasana demands more focus and concentration on our minds and thoughts. Hence, it helps calm the brain, relieves stress and mild depression, regulates blood pressure levels, and reduces fatigue and insomnia.
How to Do Savasana:
Step 1: Lie down directly on the floor or a mat. Separate your legs and keep them straight. Now bring your arms by your sides but slightly segregated from your torso. Now turn your palms upside and let your fingers curl in.
Step 2: Bring your shoulder blades onto your back for support. Once done, do not try to hold your limbs in position. You must relax your entire body and let it feel heavy. Keep breathing normally throughout and try to concentrate.
Step 3: Hold the posture for at least 5-10 minutes. Take deep breaths and wiggle your fingers and toes to reawaken your body. Next, slowly stretch your arms overhead to stretch your full body, from arms to feet.
Step 4: Now close your eyes, draw your knees into your chest and roll over to either side. Use your bottom arm as a pillow and rest in a foetal posture for some time.
Step 5: Come to a sitting position with the support of your arms.
Precautions and Contraindications:
The bridge pose is an effective way to prepare your body and mind for advanced yoga poses. The restorative nature of Setubandha Sarvangasana holds back the sympathetic "fight-or-flight" reflex to promote the parasympathetic nervous system. Besides, if you have poor posture, you can also perform this reclining asana to relieve the hunch and boost mobility and flexibility for day-to-day work.
How to Perform Setubandha Sarvangasana:
Step 1: Lie on your back. Then bend your knees, keeping them at a hip-width distance. Keep your arms by your sides, ankles, and knees in a straight line. Ensure your palms are facing the floor.
Step 2: Take a deep breath and slowly lift your lower first, then the middle and the upper back off the floor. Now roll your shoulders, raise your chest and try to touch the chin without bringing it down.
Step 3: Use your shoulders, arms and feet to support your weight. At this stage, keep your thighs parallel to each other as well as the floor.
Step 4: Take deep breaths, use the back of your palms for support, and hold the posture for 50-60 seconds. Now exhale and return to the starting position.
Precautions and Contraindications:
At different levels, reclining yoga poses have various benefits. At the beginner level, you can perform them as a part of therapeutic or restorative postures. During the intermediate and advanced levels, these asanas improve your hip opener series, flexibility, and alignment, as well as strengthen your spine.
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