Lying Down Yoga Position


Lying down yoga positions are a type of asana that involves lying on the yogic mat face up or face down. These positions can be used in combination with one another and with other yoga poses, depending on the desired outcome. The origin of these kinds of postures can be traced back to ancient Indian times when it was used for healing, relaxation and restoration of physical, mental and spiritual health. Today, many people find value in trying this form of physical and mental exercise.

The main benefit of lying down yoga postures is that they allow you to deeply relax into a position, as gravity works with your body versus against it. This allows you to fully stretch out tight muscles while also improving breathing techniques through conscious breath control or conscious relaxation. As this form of yoga is performed slowly with mindful awareness, it helps to reduce stress levels by stimulating calming nerve endings in the body and allowing the mind to slow down too.

In addition, because most people spend so much time sitting at work or school during the day, lying down yoga postures are a great tool for releasing tension in major muscle groups like shoulders and neck which get overly stressed from poor posture habits. Moreover, these types of poses allow us to use gravity to release tension from our joints and connective tissue while reducing inflammation in areas where our bodies carry trauma or tightness due to activities such as running or biking. All these benefits promote better well-being as it facilitates appropriate circulation throughout the entire body which aids in better quality sleep at night time also.

Benefits of Lying Down Yoga

The lying down yoga position offers many physical and mental benefits. From a physical standpoint, the position helps to stretch the spine and hamstrings, relieving tension in these areas. It also increases circulation, allowing blood to flow more freely throughout the body; this can help prevent headaches, improve digestion, and reduce back pain. In addition, as one’s weight is fully supported by the ground in this pose, it encourages a full body stretch.

On the mental front, this yoga position helps to create a sense of relaxation and centeredness. Practicing deep breathing while in this position can help the practitioner become aware of their current moods and feelings while at the same time calming their minds. The stillness encouraged by releasing all effort into the floor can be extremely peaceful “a valuable skill for stressful situations that may arise later on in life. Practicing visualization by picturing calm scenarios in this pose can also bring about feelings of clarity as well as inner peace.

Ultimately, lying down yoga provides practitioners with opportunities to relieve stress both physically and mentally while stretching and restoring energy levels at the same time. This makes it an excellent choice when you need restorative practices or are simply looking for some quiet time to be present with your thoughts.

Steps to Performing a Lying Down Yoga Pose


1. Start by lying on the ground, either on a yoga mat or a blanket, in such a way that your head and neck remain aligned with your spine and your feet and legs are outstretched.

2. Place any necessary props such as a bolster or cushion under your knees for support and/or to provide gentle pressure for relaxation if these items are not available, you can simply tuck your bent knees slightly towards each other.

3. Rest both arms at the sides of your body, palms facing up towards the ceiling, if possible keep your elbows slightly bent and away from the body.

4. Make sure to adjust any areas of discomfort before settling into the posture. You can also use blocks or pillows to assist in achieving comfort.

5. Close your eyes and begin to relax each area of the body beginning with the forehead, jaw, neck and shoulders traveling down to the arms, chest, back then hips and legs; relaxing each part as it is released into gravity while allowing yourself to sink deeper into the pose with every breath taken in this relaxed position. Remain here for several minutes; each time imaging yourself going further into a deep state of relaxation with every inhale and exhale.

Advanced Power Flow Yoga Sequence

6 To come out of pose: Begin by slowly wiggling toes ans fingers while gradually allowing yourself to become more alert starting at feet & legs, eventually moving towards neck & upper torso until fully returned back to being conscious of present momenty which may include stretching if needed followed by gentle rocking from side to side before coming up onto hands & knees leading up to sitting as you slowly transition out of this resting/lying down position

Visual Diagram :

Variations of the Lying Down Yoga Pose

The Corpse Pose (Savasana): This is one of the most popular variations of the lying down yoga position, and consists of a relaxed yet conscious lying down posture through which all stress and tension can be released. The individual lies on their back with the palms placed gently up beside them, thighs apart and feet falling away from each other. Breathing should be slow, deep and gentle breaths that help to release inner tensions and reduce stress.

Child’s Pose (Bala asana): This variation focuses on relaxation while elongating and stretching the spine, hips and legs; it’s a comfortable way to relax while in a yoga pose. To enter child’s pose, begin seated before forming a tabletop with your hands below your shoulders. Slowly sink your chest lower as you kneel forward into the movement until your forehead eventually touches the mat or cushion underneath you. Extend your arms out wide onto the floor in front of you while relaxing fully between breaths.

Legs-Up The-Wall Pose (Viparita Karani): A great restorative pose that helps to naturally ease tension from lower back discomfort by improving blood circulation to this area of the body. The legs-up-the-wall pose is also effective for calming troubled minds and allowing for deeper relaxation throughout. To get into this position simply lay down on one side with one hip together against a wall before slowly rolling onto our backs. From here make sure both glutes are firmly touching the wall before swinging our legs up into air so they rest comfortably against there too.

Gravity Releasing Pose (Shavasana Arda Chandrasana): Also called “half corpse” or “happy baby”, this variation is extremely popular amongst yogis due to its ability to stimulate nerve centers within the body which can help encourage control over breathing, heart rate, digestion and more voluntary actions within our selves like emotion management. Begin by lying flat on your back with palms facing upward above you before bending knees – drawing them close towards one’s torso until feet are resting above either side of shoulders -pressing outwardward from hips with soles flat as possible against floor surface afterwards

Advanced Lying Down Yoga Poses

Advanced Lying Down Yoga Poses vary in degree of difficulty. Each pose requires various levels of experience and skillsets to perform them.

Bridge Pose (Setu Bandhasana): It is considered to be an intermediate-level backward bend that engages the lower back, opens the chest and shoulders, and helps build strength in the legs. To get into this pose, begin by lying flat on your back with your knees bent. Place your arms at your side and press firmly into the floor to send energy through your body so you can easily open up through your chest. Next, take a deep breath and raise your hips off the ground while pressing into both feet as you lift. Hold this pose for at least 30 seconds or longer to feel its full benefit.

Pigeon Pose (Kapotasana): This is an advanced hip opener that is essential for those looking for flexibility in their hips, groin and quads. To properly enable yourself for this pose, start by getting onto all fours ” palms and toes both touching the ground ” then bring one knee towards the outside of your arm on one side while also bringing it forward so that it’s perpendicular to the other leg remaining behind you as shown in the image above. Now lengthen both legs out away from each other as far as possible while keeping core engaged, and hold this position for several deep breaths before repeating on the other side if desired.

Kapruka Yoga Sequence

Cat-Cow Pose (Marjaiasana-Bitilasana): This is an intermediate dynamic pose used to warm up and stretch both spine and upper back muscles simultaneously while creating gentle mobility throughout these areas of tension. Begin by lying onto a flat surface in Sphinx position – hands under shoulders as shown below – then inhale as you arch your spine upwards towards sky like a cow would do; exhale deeply as you cave into yourself from crown of head down towards tailbone like cats do when stretching out after sleep; breathing deeper with each transition for best results!

Tips for Getting the Most Out of Lying Down Yoga Pose

1. Start with easy, gentle movements: Before transitioning into any more complex poses, start by taking some easy and gentle movements to warm up the body. This can include simple stretches, such as lying flat on the ground and gently stretching your arms over your head.

2. Connect with your breath: When you start to transition into a lying down yoga position, focus on connecting with each breath. Follow the breath in, feeling it move through all the corners of your body and then exhale fully.

3. Set an intention: Before you start to practice in this position, take a few moments to set an intention for your meditation session. You can focus on increasing self-awareness, releasing stress or anything that is important to you.

4. Utilize props: Props such as blankets or blocks may help make you more comfortable while practicing in this pose; For example placing a block between the thighs can help align them better creating a deeper relaxation experience.

5. Listen to your body: If at any point during the session you feel uncomfortable or pain, listen to your body and adjust yourself accordingly – Don’t push yourself beyond what feels right for you since that could potentially lead to injuries.


The Lying Down yoga position is an effective and relaxing way to both relieve stress and improve overall flexibility. This posture can be practiced anywhere in the comfort of your own home. It involves lying on your back with your arms by your sides, feet flexed, and head resting on the ground. The key to this posture is relaxing all parts of the body, while still engaging the abdominal muscles in order to maintain spinal alignment.

Through regular practice, this yoga position provides many benefits including reduced lower back pain and improved spine health. It also helps to remove any tension from the neck and shoulders, helping to improve posture throughout the day. Additionally, it can help you develop deeper concentration skills and mental clarity when holding this pose for a period of time.

In conclusion, lying down yoga poses offer deep relaxation for both mind and body alike, as well as other important health benefits such as increased focus and a strengthened core. Doing these practices at least once or twice a week will have a positive impact on your physical strength and emotional state. If you’d like to learn more or attend classes focusing on this relaxed form of yoga, you can find more information online or at local studios across many areas of the US.

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