5 Yoga Asanas that are practiced while lying on the earth

  • By Ravi Shankar Upadhyay
  • at November 15, 2023 -

There are several yoga poses, known as asanas, that can be practiced while lying on the ground. These poses are often referred to as supine or reclining poses. Here are some common supine yoga asanas:

1. Savasana (Corpse Pose):

"Savasana" is a Sanskrit word that translates to "Corpse Pose" in English. It is a yoga asana (posture) that is typically practiced at the end of a yoga session during the final relaxation phase. Savasana is considered one of the most important and beneficial yoga poses, despite its seemingly simple nature.

To practice Savasana:

  • Lie on your back: Lie down on your back with your legs extended and arms at your sides, palms facing up.

  • Feet apart: Allow your feet to fall open naturally, with toes pointing outward.

  • Arms by your sides: Keep your arms alongside your body, a few inches away from your torso, with palms facing up.

  • Close your eyes: Close your eyes and focus on relaxing your entire body.

  • Breathe naturally: Allow your breath to become natural and unforced. Pay attention to the rise and fall of your chest and abdomen.

  • Relax every part of your body: Starting from your toes, consciously relax each part of your body, moving up to your head. Release tension in your muscles and let go of any stress or tightness.

  • Clear your mind: Try to clear your mind of thoughts and distractions. Focus on your breath, and if thoughts arise, acknowledge them without judgment and let them pass.

  • Remain in the pose: Stay in Savasana for at least 5 to 15 minutes, or longer if you have the time. This allows your body and mind to fully relax and integrate the benefits of your yoga practice.

Savasana, also known as Corpse Pose, is typically practiced at the end of a yoga session and is considered one of the most important poses. Although it might seem simple, it offers a range of physical, mental, and emotional benefits. 

Here are some of the key benefits of practicing Savasana:

  • Relaxation and Stress Reduction: Savasana induces a deep state of physical and mental relaxation, helping to reduce stress and tension in the body.
  • Calms the Nervous System: The pose promotes the activation of the parasympathetic nervous system, which is responsible for the "rest and digest" response, helping to counteract the effects of the stress-inducing sympathetic nervous system.
  • Lowers Blood Pressure: The relaxation associated with Savasana has been linked to a decrease in blood pressure, promoting cardiovascular health.
  • Enhances Mindfulness and Awareness: Savasana provides an opportunity to practice mindfulness and conscious awareness, bringing attention to the present moment.
  • Reduces Fatigue: By allowing the body to rest completely, Savasana helps alleviate fatigue and promotes a sense of rejuvenation.
  • Improves Concentration and Memory:The meditative quality of Savasana can enhance mental clarity, concentration, and memory.
  • Balances the Autonomic Nervous System: The pose helps to balance the activity of the sympathetic and parasympathetic nervous systems, contributing to overall nervous system health.
  • Enhances Body Awareness: Savasana encourages practitioners to bring attention to different parts of the body, promoting body awareness and mindfulness.
  • Reduces Muscle Tension: The conscious relaxation in Savasana allows for the release of tension in various muscles, promoting flexibility and relieving muscle stiffness.
  • Encourages Emotional Well-Being: Savasana provides a quiet and reflective space, allowing individuals to process emotions and promote a sense of emotional well-being.

It's important to approach Savasana with a willingness to let go and surrender, allowing both the body and mind to fully relax. Even though it might seem passive, the practice of Savasana is an essential component of a well-rounded yoga practice, contributing to the overall balance and well-being of the practitioner.

2. Supta Baddha Konasana (Reclining Bound Angle Pose):

"Supta Baddha Konasana" is a yoga pose that combines two Sanskrit words: "Supta" (meaning "reclining" or "lying down"), "Baddha" (meaning "bound"), "Kona" (meaning "angle"), and "Asana" (meaning "pose" or "posture"). In English, it is often referred to as the Reclining Bound Angle Pose or the Reclined Butterfly Pose.

Here's how you can practice Supta Baddha Konasana:

  • Starting Position: Begin by sitting on the floor with your legs extended. Bend your knees and bring the soles of your feet together, allowing your knees to drop out to the sides.
  • Preparation: Hold your feet with your hands, bringing your heels as close to your pelvis as comfortable. Ensure that the outer edges of your feet are firmly on the floor, and your knees are relaxed and dropping toward the ground.

  • Reclining: Slowly recline backward, using your hands to support yourself as you lower your back onto the floor. Keep your spine long and try to maintain the natural curve of your lower back.

  • Arms and Hands:Allow your arms to rest comfortably by your sides, with your palms facing up or down.

  • Relaxation: Close your eyes and focus on your breath. Allow your body to relax in this pose. Stay in the pose for a duration that feels comfortable, breathing deeply and evenly.

Here are five benefits of practicing this yoga asana:

  • Hip Opening: Supta Baddha Konasana is an excellent pose for opening the hips. The abduction of the thighs in this pose helps stretch and improve the flexibility of the hip adductors.
  • Groin Stretch: This pose targets the inner thighs and groin area. Regular practice helps release tension in the groin muscles and can gradually increase flexibility.
  • Stress Reduction: The reclined and open nature of the pose promotes relaxation and can help alleviate stress and anxiety. The controlled breathing during the pose can have a calming effect on the nervous system.
  • Stimulation of Abdominal Organs: Supta Baddha Konasana involves a gentle opening of the abdominal area. This can stimulate the abdominal organs, potentially aiding digestion and promoting a healthy functioning digestive system.
  • Relief for Menstrual Discomfort: The pose is often recommended for women experiencing menstrual discomfort. The gentle hip opening and relaxation associated with Supta Baddha Konasana can provide relief from menstrual cramps and discomfort.

It's important to note that while Supta Baddha Konasana offers these benefits, individuals with certain conditions such as knee or hip injuries should approach the pose with caution. As with any yoga practice, it's advisable to consult with a qualified yoga instructor or healthcare professional, especially if you have any pre-existing health concerns or conditions. They can provide guidance on proper alignment and modifications tailored to your individual needs.

3. Supta Matsyendrasana (Reclining Spinal Twist):

"Supta Matsyendrasana" is a yoga pose that translates to "Supine Lord of the Fishes Pose" in English. It is a reclined or supine variation of Matsyendrasana, named after the sage Matsyendra, who is said to be one of the first teachers of yoga.

Here's how you can practice Supta Matsyendrasana:


  • Start Position: Begin by lying on your back on the yoga mat.

  • Leg Position: Bend your knees and bring your feet close to your hips, keeping them hip-width apart.

  • Arm Position: Extend your arms out to the sides with the palms facing down, forming a T shape.

  • Hip Twist: Inhale and exhale as you drop both knees to the right side, keeping them stacked. Try to keep your left shoulder on the mat.

  • Gaze Direction: Turn your head to the left, looking in the opposite direction of your knees.

  • Hold and Breathe: Stay in this position for 20-30 seconds, breathing deeply and allowing your spine to gently twist.

  • Repeat on the Other Side: Inhale as you bring your knees back to the center, and exhale as you drop them to the left side. Turn your head to the right and hold for another 20-30 seconds.

  • Final Relaxation: Return to the center, straighten your legs, and relax in Savasana (Corpse Pose) for a few breaths.

Here are five potential benefits of practicing Supta Matsyendrasana:

  • Spinal Mobility and Flexibility: The twisting motion in this pose helps to improve the flexibility and mobility of the spine. It stretches and releases tension in the muscles along the spine, promoting a healthier range of motion.
  • Stress Reduction:- Twisting poses, in general, are known to have a calming effect on the nervous system. Supta Matsyendrasana can help alleviate stress and anxiety by promoting relaxation and releasing tension in the back and shoulders.
  • Internal Organ Massage: The twisting action also has the added benefit of massaging the internal organs. This can aid in digestion and help stimulate the detoxification process by enhancing the functioning of organs like the liver and kidneys.
  • Hip Flexor Stretch: While the primary focus is on the spine, Supta Matsyendrasana also provides a gentle stretch to the hip flexors. This can be particularly beneficial for individuals who spend long periods sitting, as it helps counteract the tightness that can develop in the hips.
  • Stimulates the Nervous System: Twists are known to stimulate the parasympathetic nervous system, promoting a relaxation response in the body. This can be beneficial for individuals dealing with insomnia or high levels of stress.

As with any yoga pose, it's important to practice with awareness and within your comfort level. If you have any pre-existing health conditions or injuries, it's advisable to consult with a yoga instructor or healthcare professional before attempting new poses. Additionally, pregnant individuals should approach twisting poses with caution and may want to modify or avoid them altogether.

4. Setu Bandhasana (Bridge Pose):

Setu Bandhasana, also known as Bridge Pose, is a yoga asana that involves lying on your back and lifting your hips toward the ceiling. Here's how you can practice Setu Bandhasana:

Step-by-step guide:

  • Starting Position: Begin by lying on your back with your knees bent and feet hip-width apart. Your feet should be flat on the floor, and your arms should be placed alongside your body with your palms facing down.

  • Lift Your Hips: As you exhale, press your feet into the mat and lift your hips toward the ceiling. Continue to press through your feet and shoulders to lift your chest up.

  • Interlace Your Fingers: If you can, interlace your fingers under your back, and roll your shoulders underneath you. Keep your arms straight and press into the ground with your arms and shoulders.

  • Open Your Chest: Roll your shoulders under, and lift your chest toward your chin. Keep your chin slightly lifted to avoid compressing your neck.

  • Engage Your Thighs: Engage your thighs and inner thighs as you lift your hips higher. Your thighs should be parallel to each other.

  • Hold the Pose: Hold the pose for several breaths, breathing deeply and steadily. Feel the stretch across your chest, the front of your body, and your thighs.

  • Release the Pose: To release, gently unclasp your hands if they are interlaced, and slowly lower your spine and hips back down to the mat.

Here are five benefits of practicing Setu Bandhasana:

  • Strengthens the Legs, Glutes, and Core:- Setu Bandhasana engages the muscles in the legs, particularly the quadriceps and hamstrings. It also activates the muscles in the buttocks and lower back. The pose helps to build strength in these areas, contributing to improved stability and support for the spine.
  • Stretches the Chest and Neck:- The backbend in Setu Bandhasana opens up the chest and stretches the neck. This can be beneficial for individuals who spend long hours sitting at a desk or hunched over electronic devices, as it counteracts the forward-bending posture.
  • Stimulates the Thyroid Gland:- The gentle compression of the throat in Bridge Pose stimulates the thyroid gland. This can potentially help regulate metabolism and balance hormonal functions in the body.
  • Improves Digestion:- Setu Bandhasana massages the organs in the abdomen, including the digestive organs. The pose may help improve digestion and alleviate mild digestive issues. As the chest lifts, there's also a slight compression of the stomach, which can aid in detoxification.
  • Calms the Brain and Relieves Stress:- Backbends, in general, are known for their ability to energize and rejuvenate the body, while also calming the mind. Setu Bandhasana, when practiced with mindful breathing, can help reduce stress and anxiety. The opening of the chest and heart area is associated with feelings of expansion and emotional release.

It's important to note that individuals with neck or back issues, or those with certain medical conditions, should approach this pose with caution or avoid it altogether. As with any yoga practice, it's recommended to consult with a yoga instructor or healthcare professional, especially if you have any concerns about your suitability for certain poses.

5. Viparita Karani (Legs-Up-the-Wall Pose):

"Viparita Karani" is a yoga pose also known as Legs Up the Wall or Inverted Lake Pose. In Sanskrit, "Viparita" means inverted, and "Karani" means action or doing. This pose involves lying on the back and placing the legs up against a wall, with the hips close to or against the base of the wall.

To practice Viparita Karani:

  • Find a clear wall space.
  • Sit sideways with your right hip against the wall.
  • As you start to lie back, swing your legs up along the wall.
  • Adjust your position so that your sit bones are as close to the wall as comfortable.
  • Let your arms rest by your sides with the palms facing up.
  • Close your eyes and focus on your breath.
  • Hold the pose for 5 to 20 minutes, breathing deeply.
Here are five potential benefits of practicing Viparita Karani:

  • Relieves Leg and Lower Back Tension: The inversion created by elevating the legs can help alleviate tension in the legs and lower back. This can be particularly beneficial for individuals who spend long hours sitting or standing.
  • Reduces Swelling in the Legs and Feet: Viparita Karani encourages the flow of blood and lymph from the lower extremities back towards the heart. This may help reduce swelling in the legs and feet, making it a useful pose for individuals dealing with edema or fluid retention.
  • Promotes Relaxation and Stress Reduction: The pose is often considered restorative and is associated with a calming effect on the nervous system. It can help reduce stress and anxiety levels, promoting a sense of relaxation.
  • Improves Circulation: By reversing the blood flow in the lower body, Viparita Karani can enhance circulation. This inversion encourages venous return, helping blood to flow more efficiently back to the heart.
  • Aids Digestion: Some practitioners believe that the gentle compression on the abdomen in this pose may stimulate digestion and help relieve issues like gas and bloating. While more research is needed on this specific aspect, the relaxation induced by the pose may contribute to overall digestive well-being.
It's important to note that individual experiences with yoga poses can vary, and it's advisable to practice under the guidance of a qualified yoga instructor, especially if you have any pre-existing health conditions. If you have issues such as high blood pressure, glaucoma, or certain heart conditions, you may want to consult with a healthcare professional before practicing inversions like Viparita Karani.


Written by Admin

The Author is, a seasoned wellness author, delves into the art of healthy living through his insightful narratives on herbs, lifestyle choices, and yoga asanas. With a passion for holistic well-being, Author's writings inspire readers to embrace a balanced life, fostering happiness and vitality through the integration of natural remedies and mindful practices.


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