{"id":45722,"date":"2022-08-17T05:44:56","date_gmt":"2022-08-17T05:44:56","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45722"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"lying-down-yoga-pose","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/","title":{"rendered":"Lying Down Yoga Poses For When You Need To Unwind"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/#1_Shanti_Asanam_Peaceful_Pose\" >1. Shanti Asanam (Peaceful Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/#2_Setu_Bandhasana_Bridge_Pose\" >2. Setu Bandhasana (Bridge Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/#3_Ustrasana_Camel_Pose\" >3. Ustrasana (Camel Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/#4_Paschimottanasana_Seated_Forward_Bend\" >4. Paschimottanasana (Seated Forward Bend)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/#5_Halasana_Plow_Pose\" >5. Halasana (Plow Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/#Why_You_Should_Perform_Yoga_Poses_When_Lying_On_Your_Back\" >Why You Should Perform Yoga Poses When Lying On Your Back<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">In yoga, supine poses are often used to help people <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/\">relax<\/a> and unwind. They work by lengthening the spine and opening up the <a href=\"https:\/\/betterme.world\/articles\/office-yoga\/\">chest<\/a>, which helps to release tension (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5425577\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lying_Down_Yoga_Poses\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lying_Down_Yoga_Poses\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2><span class=\"ez-toc-section\" id=\"1_Shanti_Asanam_Peaceful_Pose\"><\/span><strong>1. Shanti Asanam (Peaceful Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your legs extended and your arms by <a href=\"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/\">your sides<\/a>.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a few deep breaths and allow your body to relax.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"2_Setu_Bandhasana_Bridge_Pose\"><\/span><strong>2. Setu Bandhasana (Bridge Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on <a href=\"https:\/\/betterme.world\/articles\/yoga-levels\/\">your back<\/a> with your knees bent and feet flat on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your arms at your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift your hips off the ground, using your legs and back to support you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this pose for a few breaths before lowering back down.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"3_Ustrasana_Camel_Pose\"><\/span><strong>3. Ustrasana (Camel Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel on the floor with your feet hip-width apart and your knees bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your lower back, fingers pointing down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lean back, arching your spine.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this pose for a few breaths before returning to an upright position.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"4_Paschimottanasana_Seated_Forward_Bend\"><\/span><strong>4. Paschimottanasana (Seated Forward Bend)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your legs extended in front of you and your feet flexed.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend forward from your hips, keeping your spine straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach your hands toward your feet and hold this pose for a few breaths.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lying_Down_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-44590 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627-1024x576.png\" alt=\"lying down yoga pose\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Halasana_Plow_Pose\"><\/span><strong>5. Halasana (Plow Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your legs extended overhead and your hands by your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift your legs up and over your head, keeping them straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your toes on the floor behind your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this pose for a few breaths before returning to the starting position.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/is-yoga-or-pilates-better-for-weight-loss\/\">Is Yoga Or Pilates Better For Weight Loss: A Long-Standing Debate Put To Rest<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_You_Should_Perform_Yoga_Poses_When_Lying_On_Your_Back\"><\/span><strong>Why You Should Perform Yoga Poses When Lying On Your Back<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/\">Yoga poses<\/a> that are performed while lying on your back are <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-to-avoid\/\">especially helpful<\/a> in:<\/span><\/p>\n<ul>\n<li><b>Calming the nervous system:<\/b><span style=\"font-weight: 400;\"> 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 (<\/span><a href=\"https:\/\/www.artofliving.org\/yoga\/yoga-poses\/lying-on-back-poses\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li><b>Stretching the spine: <\/b><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.artofliving.org\/yoga\/yoga-poses\/lying-on-back-poses\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li><b>Improving circulation: <\/b><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.artofliving.org\/yoga\/yoga-poses\/lying-on-back-poses\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li><b>Relieving tension headaches:<\/b><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.artofliving.org\/yoga\/yoga-poses\/lying-on-back-poses\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses-to-de-stress\/\">Yoga poses<\/a> that are performed while lying on your back can be very helpful in <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/\">relieving stress<\/a> and tension. Try the poses listed above the next time you need to unwind and <a href=\"https:\/\/betterme.world\/articles\/yoga-blocks-use\/\">relax<\/a>.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lying_Down_Yoga_Poses\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>In yoga, supine poses are often used to help people relax and unwind. They work by lengthening the spine and opening up the chest, which helps to release tension (1). 1. Shanti Asanam (Peaceful Pose) Lie on your back with your legs extended and your arms by your sides.\u00a0 Take a few deep breaths and [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":45723,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[52],"tags":[],"coauthors":[117],"class_list":["post-45722","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lying Down Yoga Poses For When You Need To Unwind - BetterMe<\/title>\n<meta name=\"description\" content=\"Try these \u2605 LYING DOWN YOGA POSES \u27a4 when you need to unwind and relieve stress. These yoga poses are especially helpful in calming the nervous system and stretching the spine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lying Down Yoga Poses For When You Need To Unwind\" \/>\n<meta property=\"og:description\" content=\"Try these \u2605 LYING DOWN YOGA POSES \u27a4 when you need to unwind and relieve stress. These yoga poses are especially helpful in calming the nervous system and stretching the spine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_329949887-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1754\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f\"},\"headline\":\"Lying Down Yoga Poses For When You Need To Unwind\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/\"},\"wordCount\":577,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_329949887-scaled.jpg\",\"articleSection\":[\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">In yoga, supine poses are often used to help people <a href=\\\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/\\\">relax<\/a> and unwind. They work by lengthening the spine and opening up the <a href=\\\"https:\/\/betterme.world\/articles\/office-yoga\/\\\">chest<\/a>, which helps to release tension (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5425577\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n\\r\\n<h2><strong>1. Shanti Asanam (Peaceful Pose)<\/strong><\/h2>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Lie on your back with your legs extended and your arms by <a href=\\\"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/\\\">your sides<\/a>.\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Take a few deep breaths and allow your body to relax.<\/span><\/li>\\r\\n<\/ol>\\r\\n<h2><strong>2. Setu Bandhasana (Bridge Pose)<\/strong><\/h2>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Lie on <a href=\\\"https:\/\/betterme.world\/articles\/yoga-levels\/\\\">your back<\/a> with your knees bent and feet flat on the floor.\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Place your arms at your sides.\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Slowly lift your hips off the ground, using your legs and back to support you.\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Hold this pose for a few breaths before lowering back down.<\/span><\/li>\\r\\n<\/ol>\\r\\n<h2><strong>3. Ustrasana (Camel Pose)<\/strong><\/h2>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Kneel on the floor with your feet hip-width apart and your knees bent.\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Place your hands  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/\",\"url\":\"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/\",\"name\":\"Lying Down Yoga Poses For When You Need To Unwind - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_329949887-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Try these \u2605 LYING DOWN YOGA POSES \u27a4 when you need to unwind and relieve stress. 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Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Lying Down Yoga Poses For When You Need To Unwind - BetterMe","description":"Try these \u2605 LYING DOWN YOGA POSES \u27a4 when you need to unwind and relieve stress. These yoga poses are especially helpful in calming the nervous system and stretching the spine.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/","og_locale":"en_US","og_type":"article","og_title":"Lying Down Yoga Poses For When You Need To Unwind","og_description":"Try these \u2605 LYING DOWN YOGA POSES \u27a4 when you need to unwind and relieve stress. These yoga poses are especially helpful in calming the nervous system and stretching the spine.","og_url":"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1754,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_329949887-scaled.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e50d97bfb21eaa09a45a98f6afb4734f"},"headline":"Lying Down Yoga Poses For When You Need To Unwind","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/"},"wordCount":577,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_329949887-scaled.jpg","articleSection":["Yoga"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">In yoga, supine poses are often used to help people <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/\">relax<\/a> and unwind. They work by lengthening the spine and opening up the <a href=\"https:\/\/betterme.world\/articles\/office-yoga\/\">chest<\/a>, which helps to release tension (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5425577\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n\r\n<h2><strong>1. Shanti Asanam (Peaceful Pose)<\/strong><\/h2>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your legs extended and your arms by <a href=\"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/\">your sides<\/a>.\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a few deep breaths and allow your body to relax.<\/span><\/li>\r\n<\/ol>\r\n<h2><strong>2. Setu Bandhasana (Bridge Pose)<\/strong><\/h2>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on <a href=\"https:\/\/betterme.world\/articles\/yoga-levels\/\">your back<\/a> with your knees bent and feet flat on the floor.\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your arms at your sides.\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift your hips off the ground, using your legs and back to support you.\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this pose for a few breaths before lowering back down.<\/span><\/li>\r\n<\/ol>\r\n<h2><strong>3. Ustrasana (Camel Pose)<\/strong><\/h2>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel on the floor with your feet hip-width apart and your knees bent.\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/","url":"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/","name":"Lying Down Yoga Poses For When You Need To Unwind - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_329949887-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Try these \u2605 LYING DOWN YOGA POSES \u27a4 when you need to unwind and relieve stress. 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