Yoga: Supine Postures In English

Part-5

Hello friends, in today's post, we will know about some of the initial yoga postures, its rules and benefits. So let's start ...

3.  YOGĀSANAS                      

D. SUPINE POSTURES

SETUBANDHĀSANA (The Bridge Posture)

Setubandha means formation of bridge. In this posture, the body is positioned like a bridge, hence the name. This is also called as Catuspādāsana.

 Setubandhasan 

Sthiti: Supine lying or Śavāsana.

Technique

• Bend both the legs at the knees and bring the heels near the buttocks.
• While holding both the ankles firmly keep the knees and feet in one straight line.
• Inhale, slowly raise your buttocks and trunk up as much as you can to form bridge.
• Remain in this position for 10-30 seconds, with normal breathing.
• Exhale, slowly return to the original position and relax in Śavāsana.

Note

• In the final position, the both shoulders, neck and head remain in contact with the floor.
• If required, in the final position, you can support your body at the waist with your hands.

Benefits

• Relieves depression, anxiety and strengthens lower back muscles.
• Stretches abdominal organs, improves digestion and helps to relieve constipation.

A word of caution

• People suffering from ulcer and hernia etc.should not practice this āsana.

UTTĀNA PĀDĀSANA (Raised feet posture)

Uttāna means raised-upward and Pāda means leg. In this āsana, the legs are raised upward in supine position, hence the name.

 Uttana padasana

Technique

• Lie comfortably on the ground with legs stretched out. Hands should be placed by the sides.
• While inhaling, slowly raise both the legs without bending them at the knees and bring them to 30° angle with the ground.
• Maintain the position for 10-30 seconds with normal breathing.
• Exhale, slowly bring both the legs down and place them on the ground.
• Relax in Śavāsana.

Benefits

• It balances the navel centre (Nābhi, Maṇipuracakra).
• It is helpful in relieving abdominal pain, flatulence, indigestion and diarrhea.
• It strengthens the abdominal and pelvic floor muscles.
• It is also effective in overcoming depression and anxiety.
• Helps to improve digestion and lungs capacity.

A word of caution

• People with hypertension and back pain shall practice it with one leg alternatively without holding the breath.

ARDHA HALĀSANA (Half plough posture)

‘Ardha’ means half and ‘Hala’ means plough. This posture is known as Ardha Halāsana because in its final position, the body resembles half the shape of an Indian plough.

 Ardha halasana 

Technique

• Take supine position, keep hands besides the body and palms resting on the ground.
• Inhale, slowly raise your legs together without bending knees and bring them upto at 90° angle with the ground.
• The body from hips to shoulder should be kept straight.
• Maintain this position comfortably for 10-30 seconds with normal breathing.
• Exhale, slowly bring the legs down to the ground without lifting the head.
• Relax in Śavāsana.

Benefits

• This āsana is beneficial for dyspepsia and constipation.
• The practice of this āsana is useful in cases of diabetes and piles.
• This is very beneficial for Hypertensive patients but needs to be practiced under supervision.

A word of caution

• Those who have lumbosacral (lower back) pain should not perform with both legs together.
• Avoid this practice in case of abdominal injuries, hernia etc.  

PAVANA MUKTĀSANA (The Wind Releasing Posture)

Pavana means wind and mukta means to release or to make free. As the name suggests, this āsana is useful in removing wind or flatulence from the stomach and intestines.

 Pawanmuktasana 

Sthiti: Śavāsana

Technique

• Lie down flat on the back.
• Bend both the knees.
• Exhale, bring both the knees towards the chest.
• Inhale, interlock the fingers and clasp the shin below knees.
• Exhale, raise the head till your chin touches the knees and relax.
• This is Pavanamuktāsana.
• Bring the head back to the ground.
• While exhaling, bring the legs back to the floor.
• Rest in Śavāsana.

Note

• Synchronise your breathing with the leg movement. While touching the knee with the nose/ forehead, you should
• be able to feel the lumbar region stretch; keep the eyes closed
• and focus your attention on the pelvic and lumbar region.

Benefits

• Removes constipation; gives relief from flatulence, decreases the bloating sensation in the abdomen and aids digestion.
• Generates deep internal pressure, improves stretching of the highly complicated network of muscles, ligaments and tendons in the pelvis and waist region.
• It tones up the back muscles and spinal nerves.

A word of caution

• Please avoid this practice in case of abdominal injuries, hernia, sciatica, severe back pain and during pregnancy.  

ŚAVĀSANA (The Corpse/ Dead Body Posture)

Sava means dead body. The final position in this āsana resembles a corpse/dead body.

 ŚAVĀSANA 

Sthiti: Supine Relaxation Posture

Technique

• Lie down on your back with arms and legs comfortably apart.
• Palms facing upward, eyes closed.
• Relax the whole body consciously.
• Become aware of natural breath and allow it to become slow and shallow.
• Remain in the position till you feel refresh and relaxed.

Benefits

• Helps to relieve all kinds of tensions and gives rest to both body and mind.
• Relaxes the whole psycho-physiological system.
• The mind, which is constantly attracted to the outer world, takes a U-turn and moves inwards, thus gradually getting absorbed; as the mind turns quiet and absorbed, the practitioner remains undisturbed by the external environment.
• It is found very beneficial in the management of stress and its consequences. 

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Kapalbhati Pranayama

 

I hope you have liked and understood all the information we have given in this post today. So keep learning and wait for the next post which will help you learn something new.

  Thank you so much for reading. And take care of yourself and your family.