1. Shanti Asanam (Peaceful Pose)
- Lie on your back with your legs extended and your arms by your sides.
- Take a few deep breaths and allow your body to relax.
2. Setu Bandhasana (Bridge Pose)
- Lie on your back with your knees bent and feet flat on the floor.
- Place your arms at your sides.
- Slowly lift your hips off the ground, using your legs and back to support you.
- Hold this pose for a few breaths before lowering back down.
3. Ustrasana (Camel Pose)
- Kneel on the floor with your feet hip-width apart and your knees bent.
- Place your hands on your lower back, fingers pointing down.
- Slowly lean back, arching your spine.
- Hold this pose for a few breaths before returning to an upright position.
4. Paschimottanasana (Seated Forward Bend)
- Sit on the floor with your legs extended in front of you and your feet flexed.
- Bend forward from your hips, keeping your spine straight.
- Reach your hands toward your feet and hold this pose for a few breaths.
5. Halasana (Plow Pose)
- Lie on your back with your legs extended overhead and your hands by your sides.
- Slowly lift your legs up and over your head, keeping them straight.
- Rest your toes on the floor behind your head.
- Hold this pose for a few breaths before returning to the starting position.
Why You Should Perform Yoga Poses When Lying On Your Back
- Calming the nervous system: When you are stressed, your sympathetic nervous system is activated. This causes an increase in heart rate and blood pressure as well as shallow breathing. Yoga poses that are performed while lying on your back help to activate the parasympathetic nervous system, which has the opposite effect and helps you to relax (2).
- Stretching the spine: Most people spend a great deal of time during the day sitting or standing, both of which can lead to tightness in the spine. Yoga poses that are performed while lying on your back help to stretch and lengthen the spine, providing relief from pain and discomfort (2).
- Improving circulation: When you are lying down, blood flow is not impeded by the force of gravity. This allows for better circulation throughout the body, which can help to reduce pain and swelling in the joints and muscles (2).
- Relieving tension headaches:Tension headaches are often caused by tightness in the neck and shoulders. Yoga poses that are performed while lying on your back can help release the tension in these areas and provide relief from headaches (2).
The Bottom Line
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Yoga Poses Increase Subjective Energy and State Self-Esteem in Comparison to ‘Power Poses’ (2017, nih.gov)
- Yoga Postures lying on back (n.d., artofliving.org)