Beginner Supine Postures
Reclining Butterfly Pose
Lie on your back with knees bent and feet flat on the floor. Bring soles of your feet together and allow your knees to splay out to each side. Inhale and with each slow exhalation let your knees drop further toward the floor. Do not force.
Benefits: Opens the hips and groin, creates flexibility in the knees, strengthens the inner thighs, stimulates the digestive system and assists with elimination
Hamstring Stretch Pose
Lie on your back on the floor, with your knees bent and your feet flat on the floor. Take hold of a strap or towel, placing an end in each hand. Draw the left knee toward you and place your strap over the bottom of the left foot. Relax the shoulders and keep the elbows slightly bent. Inhale and as you exhale press through your heel, firm the thigh, straighten the knee and flex the foot. Hold. Lower the leg to the floor and repeat the stretch on the right leg.
Benefits: Stretches and lengthens the hamstring muscles shortened from running, walking or sitting for long hours at a desk. Also benefits the back; hips and knees.
Through the Hole Stretch Pose
Lie on your back with both knees bent, head on the floor. Cross your left leg over your right thigh. Center ankle bone on right knee. Bring your left arm through the space between your legs and around right thigh. Clasp hands. Draw right thigh toward your chest. Move left knee away f rom your body. Hold. Repeat on the other side.
Benefits: Opens hips and lubricates hip joints, massages and cleanses inner organs, frees shoulders and helps with any stiffness in the neck
Nose to Knee Pose
Lie on your back with your legs straight, arms relaxed at your sides, palms up. Inhale. Exhale and bend your right leg. Wrap your arms around your knee and squeeze into your chest. At the same time raise your head and try touching nose to knee. Repeat on other side.
Benefits: Releases gas, helps peristalsis by massaging ascending colon with right squeeze and descending colon with left squeeze, massages abdominal organs
Bridge Pose
Lie on your back, knees bent, feet flat on the floor close to your buttocks. Place your knees and feet hip-distance apart, arms beside your body, palms down. Relax your neck and upper back. Inhale and slowly lift your hips off the floor as high as comfortable, taking the weight in your feet and upper back. Hold. Exhale and slowly uncurl your spine onto the floor, starting at your shoulders, keeping your shoulders and neck relaxed.
Benefits: Massages kidneys and pelvic organs; improves functioning of the thyroid and parathyroid glands; eases fatigue; increases circulation to the head; stretches thigh muscles; helps relieve backache; strengthens back and leg muscles and develops spinal flexibility.
Knee Hug Pose
Lie on your back on the floor, with your knees bent and your feet flat on the floor. Inhale. Exhale and bring both your knees toward your chest. Take hold of your legs by clasping the hands on the top part of the shins or underneath the knees. At the same time raise your head and try touching your nose to your knees. Hold. Release.
Benefits: Stretches and relaxes your lower back; increases flexibility. Aids digestion and elimination.
Reclining Spinal Twist Pose
Lie on your back. Bring both knees near your chest, knees together. Extend your arms on floor, palms up, in T-position. Roll legs and hips to the left, touching the floor. Right foot rests on left foot; right knee on left knee. If your back arches, move knees closer to ribs. Slowly turn your head to the right side. Hold. Repeat on other side.
Benefits: Calms the mind and nervous system, relieves headaches, cleanses the digestive and elimination systems
Corpse Pose
Lie comfortably on your back on the floor, and separate your legs so your feet are 2 to 3 feet apart. Let your toes fall out to the sides. Close your eyes. Separate your arms so that each hand is 2 to 3 feet from your body with each palm facing up. Roll your head from side to side, releasing tension in your neck. Roll your shoulders down and away from your ears. Relax your entire body. Breathe normally. Rest for at least a minute.
Benefits: Rests and relaxes the whole body and the nervous system; rejuvenates the body; an excellent antidote for stress.
