Yoga Poses Lying on Back

Yoga Poses Lying on Back: Exploring Restful Asanas for Deep Relaxation


In the world of yoga, there is a wide range of asanas (poses) that can be practiced in various positions, including standing, sitting, and even lying down. Lying down yoga poses, also known as supine poses, offer a unique opportunity to experience deep relaxation, rejuvenation, and restoration. In this comprehensive guide, we will delve into the realm of yoga poses lying on the back, exploring their benefits, techniques, and the profound relaxation they provide. Get ready to embark on a journey of tranquility and discover the transformative power of practicing yoga while lying down.

What Is the Lying Down Yoga Pose Called?

The lying down yoga pose is commonly referred to as “Savasana” or “Shavasana.” Both terms are used interchangeably, and they derive from the Sanskrit words “shava” (meaning corpse) and “asana” (meaning pose). Savasana, or Shavasana, is a final relaxation pose typically performed at the end of a yoga session to promote deep rest and integration of the practice.

Yoga Poses You Can Do Lying Down

Lying down doesn’t mean compromising on your yoga practice. There are several yoga poses that can be comfortably and effectively practiced while lying on your back. Here are a few examples:

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

This pose opens the hips, stretches the inner thighs, and promotes relaxation. Lie on your back, bend your knees, and bring the soles of your feet together, allowing your knees to fall gently out to the sides.

2. Setu Bandha Sarvangasana (Bridge Pose):

Bridge pose strengthens the back, opens the chest, and energizes the body. Lie on your back with your knees bent, feet flat on the floor, and lift your hips off the ground, creating a bridge-like shape with your body.

3. Supta Matsyendrasana (Supine Spinal Twist):

Supine spinal twist releases tension in the spine, stretches the back, and improves spinal mobility. Lie on your back, hug your knees into your chest, and then drop them to one side while keeping your shoulders grounded.

4. Viparita Karani (Legs-Up-The-Wall Pose):

Legs-Up-The-Wall pose promotes relaxation, relieves tired legs, and improves circulation. Lie on your back with your legs extended up against a wall, creating an L-shape with your body.

Is It Shavasana or Savasana?

Both “Shavasana” and “Savasana” are correct spellings and pronunciations for the lying down yoga pose. The term you choose to use may depend on your personal preference or the tradition you follow. Ultimately, the important aspect is to honor the significance and benefits of this essential pose in your yoga practice.

Can You Do Yoga Lying on a Bed?

While it’s ideal to practice yoga on a firm and supportive surface like a yoga mat, you can also adapt some yoga poses to be done lying on a bed. However, keep in mind that the softness of the bed may affect your stability and alignment. Modify the poses accordingly and be mindful of your body’s sensations and limitations.

What Is the Hardest Yoga Position?

The perceived difficulty of a yoga position can vary from person to person, as it depends on individual strengths, flexibility, and experience. However, certain challenging yoga poses, such as advanced inversions or arm balances, are often considered more physically demanding. It’s important to approach these poses with caution and under the guidance of a qualified yoga teacher.


Q: Can I do yoga lying down if I have physical limitations?

A: Lying down yoga poses can be suitable for individuals with physical limitations, as they offer support and relaxation. However, it’s essential to consult with a healthcare professional or a qualified yoga instructor to ensure the poses are adapted to your specific needs.

Q: What are the benefits of yoga poses lying on the back?

A: Lying down yoga poses promote deep relaxation, stress reduction, improved sleep, gentle stretching, and release of tension in the body. They also facilitate the integration of the yoga practice and support the connection between body, mind, and breath.

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Yoga poses lying on the back offer a unique and restful approach to the practice, allowing for deep relaxation and rejuvenation. Whether it’s Savasana, Shavasana, or other supine poses, practicing yoga while lying down provides an opportunity to surrender, let go, and integrate the benefits of the practice. Incorporate these poses into your yoga routine to experience profound tranquility, gentle stretching, and a deeper connection with your body and breath. Embrace the power of yoga poses lying on the back and invite profound relaxation into your practice and daily life.

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