Most people usually believe that yoga is all about performing dynamic yoga asanas that ask for stamina, flexility, and endurance. What they don’t know is that there are some yoga positions designed to induce relaxation and release. In the yoga world, they are called as supine asanas!  

Supine yoga poses ask practitioners to perform yoga while lying on their backs. These can be practiced by anyone and are also an amazing option for those who are having problems standing for long periods of time. A lot of men and women have no idea what supine yoga poses they should perform. 

In this post, Ekattva Yogshala - a famous yoga ashram in Rishikesh - will share a list of 4 supine yoga positions that one can use to jazz up the end-of-practice sequence or form an exclusive practice while lying on the back in 2023. 

Are you ready to learn about the best supine yoga poses? Let’s go! 

#1 Pavanmuktasana 

Also called the wind-relieving pose, Pavanmuktasana is a powerful supine yoga pose performed for curing acidity, letting out the digestive gases from the stomach and intestines, constipation, and heart issues. It can help you strengthen back muscles and cure back pain. Women who are having menstrual disorders can also perform Pavanmuktasana. 

Here’s how to perform wind-reliving supine yoga pose: 

#2 Navasana

As the name itself suggests, Navasana is a supine yoga posture in which your body will take the shape of a boat. Apart from the back, the boat pose can also be performed in the prone position i.e. on the stomach. Navasana is perfect for those who are having issues losing the extra punch in the stomach area. 

This supine yoga posture can also help men and women strengthen their abdomen core and muscles of their back, arm, and shoulders. Here’s how to practice Navasana in 2023: 

Everything covered about Ashtanga yoga practice for beginners!  

#3 Matsyasana

We bet most of our readers are familiar with Matsyanana. Better known by the name fish posture or reclining backward bending posture, this supine yoga posture makes a practitioner look like a fish. The cross-legged knees in this posture resemble the tail while the curved torso looks like the body of the fish. 

When performed regularly, Matsyanana can improve the functions of the pelvic region. It also tones up the cervical region and lungs’ muscles which boosts their function and drive out respiratory disorders like Asthma and Bronchitis. Here’s how to practice fish posture: 

#4 Halasana 

Our list of best supine yoga poses to practice in 2023 will be considered incomplete without talking about Halasana. The plow pose is basically a finishing yoga asana practiced usually at the end of a yoga session. It helps in stretching, strengthening, and relaxing your body, especially your back muscles.  

Halasana also boosts circulation, enhances blood pressure, and brings down sugar levels - all of which are beneficial for diabetes management. We highly suggest not performing this supine yoga pose to women who are either menstruating or pregnant. Here’s how to perform Halasana: 

Best Supine Yoga Poses for Practitioners: End Note

Above are the best supine yoga poses for practitioners to perform in 2023. By practicing these truly healing asanas at least 3 times a week, you will definitely notice a change in your body and mental well-being. 

Join our New Year yoga retreat if you want to learn about these poses as well as yogic philosophy in a thoroughgoing manner. 

Got any queries to ask? Send them to info@spiritualpunditz.com and have them answered by yoga experts. 

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