Supine Asanas in Yoga

The Verandah Club

PAVANAMUKTASANA (WIND-RELIEVING POSE)

Name

As the name suggests, this asana helps in releasing trapped wind from the stomach and intestines.

Starting position

Lie down in the supine position (a position of the body where you lie face up) with the legs together, arms beside the body and palms resting on the floor.

Technique

• Inhale and bend the legs, bring the knees towards the chest.
• Encircle the knees with both arms and hold tightly.
• Exhale, and raise the head, bring the chin towards the knees and try to touch them.
• Maintain the position comfortably for 10-20 seconds.
• Release the arms, unfold the legs and place them on the floor to return to the original position.
• Relax with the legs together on the floor and the hands beside the body.

Benefits

It helps in eliminating toxic gasses from the stomach and intestines. improves digestion and works to dissolve extra fat deposited in the abdominal area.

Caution

In case of abdominal injuries and severe back pain, this asana should be avoided.

CHAKRASANA (WHEEL POSE)

Name

Chakrasana is so named because the body takes the shape of a wheel in the final position of this asana,

Starting position

Lie down in the supine position

Technique

• Bend the legs at the knees and bring the heels close to the buttocks
• Raise the arms, place the palms on the floor beside the head with fingers pointing towards the shoulders.
• Inhale, raise the body on the arms and feet, and arch your back Now gently bring the head down.
• Maintain this position while breathing normally
• Exhale, come back to the original position and relax

Benefits

It removes stiffness from the body, makes the spine flexible and improves digestion.

Caution

This asana should be avoided in cases of weak wrists, high blood pressure, hernia and abdominal problems.

SARVANGASANA (SHOULDER STAND)

Name

It is often referred to as the 'queen of asanas Sarva means 'all', anga means 'limbs' or 'parts of the body' and asana means 'posture, 'position' or seat. Thus Sarvangasana literally translates into 'supported-all limbs-pose As the name suggests, Sarvangasana is beneficial for the entire body

Starting position

Lie down in the supine position with the legs together, hands by the side and palms facing the floor

Technique

• Inhale slowly and raise both legs together at a 90-degree angle to the floor
• Now press the palms and bring the legs towards the head, so that the buttocks face upwards. Bend the elbows and support the back with the palms.
• Now bring the legs upwards till the legs, abdomen and chest form a straight line. The chin should be placed against the jugular notch. Hold this for some time, breathing normally
• While coming back to the original position, first lower the buttocks, release the hands slowly and bring the legs down without raising the head.
• Relax in Shavasana.

Benefits

Sarvangasana stimulates the thyroid and parathyroid glands and normalizes their functioning. It also helps in dealing with constipation, indigestion and varicose veins. This is a beneficial asana for a growing child.

Caution

One should avoid this asana during pregnancy and menstruation, or if one suffers from high blood pressure, heart ailments, slipped disc, spondylosis, neck pain and acute thyroid problems

SHAVASANA

Name

This is a relaxing posture. In this asana, the body still looks like a corpse or shava, which explains the name.

Starting position

Lie down in the supine position.

Technique

• Keep the feet 2-3 feet apart with the toes pointed outwards.
• Place the hands about 6 inches away from the body. Keep the fingers relaxed.
• Keep the head in a straight, comfortable position.
• Gently close your eyes and be aware of your breathing.

Benefits

It relaxes the body and the mind, eliminates physical and mental fatigue and boosts energy levels

Caution

Avoid this asana if you suffer from depression or low blood pressure.

Credits:- Shri Narendra Modi, Honorable Prime Minister of India in his book - Exam Warriors