March 09, 2023 4 min read

Are you looking to challenge your practice and take your poses to the next level? Look no further than supine yoga poses! Supine asanas involve lying down on your back, so they’re often a great way to relax and unwind while still engaging your core and stretching your body.

Plus, they’re suitable for all practice levels, so no matter whether you’re just starting or have been practicing for years, there are poses that you can do. In this blog, we’ll look at six supine yoga poses you can add to your practice to get a full-body workout. So come on and get ready to stretch, strengthen, and relax!

Supine Yoga Poses

There are many supine position asanas for practicing. Some of the supine yoga poses for beginners are as follows:

1. Child's Pose (Balasana)

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Child's Pose is a restorative yoga pose that is often used to relax the body and mind. It is a good pose for relieving stress, calming the nervous system and reducing fatigue.

The pose is done by kneeling on the floor with the big toes touching and the knees hip-width apart. The torso is then bent forward and the forehead rests on the floor or a supportive surface.

The arms can be extended out in front, alongside the torso, or placed palms up beside the feet. The pose is held for a few minutes, allowing the body and mind to relax and release any tension.

2. Reclined Bound Angle (Supta Baddha Konasana)

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Reclined Bound Angle (Supta Baddha Konasana) is a restorative yoga pose that combines the calming benefits of supported rest with the energizing effects of yoga.

This pose helps to open the hips, chest, and abdomen, while stretching the inner thighs and groin. It also helps to reduce anxiety, and improve digestion.

This pose can be used as a counterpose to backbends, or as a restorative posture to practice at the end of a yoga class.

3. Reclined Cobbler's Pose (Supta Baddha Konasana)

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Reclined Cobbler's Pose (Supta Baddha Konasana) is a restorative yoga pose that helps to stretch the hips, groin, and inner thighs, while calming the mind and nervous system.

The pose is done by sitting with the soles of the feet together in a butterfly position, then lying back and resting the arms at the sides.

The pose can be held for up to 10 minutes to help promote relaxation, reduce stress, and release tension in the lower body.

4. Reclined Spinal Twist (Supta Matsyendrasana)

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 Supine Spinal Twist (Supta Matsyendrasana) is a supine twist yoga that stretches the spine and shoulders. This supine twist strengthens the abdominal muscles and helps to release tension in the spine.

supine twist benefits in improving digestion, relieves stress and stimulates circulation. This supine spinal twist pose can be done with the legs extended or in a seated position.

It can be done with props such as a bolster or a chair to support the spine and hips. It is a great pose to practice before bed to help relax the body and mind. 

5. Reclined Leg Stretch (Supta Padangusthasana)

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Reclined Leg Stretch (Supta Padangusthasana) is a yoga pose that helps to stretch the hips, lower back, and hamstrings. It can also help to improve flexibility and balance in the body.

It's an effective way to release tension and stress, while also strengthening the core. It may also help to reduce pain in the hips and lower back. To practice this pose, begin by lying on your back with your legs straight.

Slowly bend one leg and bring the sole of the foot to the inner thigh of the opposite leg. Hold for a few breaths, then repeat on the other side.

6. Corpse Pose (Savasana)

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Savasana, also known as Corpse Pose, is a restorative yoga pose in which the body is completely relaxed, and the mind can wander. The goal is to relax the body and mind, allowing for peace.

To enter the pose, lay on your back with your legs extended and your arms at your sides, palms facing up. Close eyes and take some deep breaths to relax your body.

Next, allow the body to sink into the floor and let the breath flow naturally. Stay in the pose for 10 minutes, allowing the body and mind to relax fully. When you are finished, please take a few moments to notice the effects of the pose before slowly coming out of it.


We hope you've enjoyed learning about the benefits of supine yoga poses for all practice levels. Sequence supine yoga poses can be part of a regular yoga practice to help increase overall core strength and stability.

Regardless of your experience, these poses are designed to bring balance and relaxation to your practice. In addition, you can incorporate yoga activewear for comfort and enhance your posture while practicing these poses.

With a little bit of dedication and practice, you'll be able to master these poses in no time and experience the benefits of yoga. 

Nikita Parihar
Nikita Parihar

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