Lying Down Yoga Poses

10 Lying Down Yoga Poses That Help You To Relax

It’s essential sometimes to practice yoga while lying on your back. This type of pose can be beneficial for your body and mind.

For example, if you sit at a desk for long hours every day, sitting on the floor might be a great way to get your endorphins flowing and increase flexibility.

Asanas in the lying position are helpful for relaxation because they focus on breathing and calming the body. In addition, lying Down Yoga Poses can activate/arouse the muscles. 

Regular practise of these yoga asanas can positively impact back pain and all spine-related issues. It removes stiffness starting from the neck to the lower spine and dramatically increases flexibility.

However, it's essential to understand that stretching the muscles on your back using these poses does not mean you will automatically be waist-down pressing into the floor.

You’ll need to take care not to lower yourself too far or put unnecessary pressure on your spine.

Lying Down Poses

Some of the most accessible yoga poses in the lying position that everyone can practice are:

Shavasana or The Corpse Pose

Shavasana, or The Corpse Pose, is a relaxing pose that every yogi should know how to do. Suppose you already meditate or lie down a lot to reduce stress and anxiety in your life. 

What are the benefits of corpse pose?
In that case, you should start practising this pose regularly as it can help you get into a state of peace and relaxation even if you're super busy at work all day long. 

Benefits of Shavasana:

  • Shavasana brings on a deep, meditative state of rest. 
  • Excellent technique to reduce the Vata dosha (imbalance of the air element) in the body. 
  • Regulates blood pressure. Reduces anxiety, and insomnia 
  • Is a perfect way to end a yoga session, mainly if it has been fast-paced. 
  • Gives time for the preceding yoga workout to sink to a deeper level. 
  • May help in the repair of tissues and cells.  

Supta Vajrasana or The Thunderbolt Pose

The Thunderbolt Pose, also known as the Supta Vajrasana, can be done by both beginners and experienced practitioners of yoga.

What are the benefits of Supta Vajrasana?
It helps improve flexibility in the hips while also making your back more flexible. 

This pose is also therapeutic for sciatica, hypertension, arthritis, and heartburn/acid reflux disease (GERD).


  • With this pose, you can stretch your knees. Your back will be straight without any pain because the weight of your torso is on your thighs. In addition, it helps relieve stress in your back.
  • Makes the spine flexible and tones spinal nerves.
  • You will create a long line of communication from your hips to your hands down the side of your legs, which will improve the circulation of blood and oxygen throughout the body.
  • It’s effortless to get into the pose.

Supta Matsyendrasana or Legs Up the Wall Pose

In this pose, you are lying on your back and then lifting your legs on the wall. This pose stretches your back quite well and can help relieve pain as long as you don’t overdo it.


  • It stretches the lower back and shoulders.
  • You can do this pose for as long as you like.
  • The blood circulation to your legs increases and hence you will feel energized.

Tanasan or The Reclining Twist Pose

Doing a twist when you’re lying down is no easy feat. However, Tanasan or The Reclining Twist Pose will ensure that you become capable of doing this. 

What is a reclined spinal twist?
This pose is not only good for your mind but also warms up your back and increases its flexibility.


  • Has the same benefits as a regular twist pose.
  • Eases depression and anxiety by relaxing the nerves.
  • Improves your sleep because it relaxes your mind.

Uttan-padasan or The Pigeon Pose

It is one of the most common poses that people who can’t do a reverse wheel pose should do. Uttan-padasan or The Pigeon is an excellent way to increase your flexibility and relieve strain in the lower back. 

In addition, it will help you stay calm whenever you sit down at the end of a long day.


  • Increases flexibility.
  • Helps in relieving pain and tension in the lower back.

Naukasan or The Boat Pose

The Boat Pose is effortless, and it’ll prove to be a great addition to your yoga practice if you’re looking to relieve back pain.

What are the benefits of boat pose?
It is also beneficial for pregnant women as it stretches the back muscles and provides relaxation.


  • Naukasan helps a lot to strengthen the navel.        
  • Stool is excreted easily and quickly
  • Gas in the stomach is relieved.
  • It can prevent waist pains.
  • It can control Hernia.

Ananda Balasanaor The Happy Baby Pose

This pose relaxes your mind and boosts your energy level. It’s the perfect thing to do on a busy day. It’s one of the few poses that people of all ages can do. It’s a great stress reliever and also helps to loosen up stiff hips.


  • Helps to relax the mind and relieve tension in the uterus.
  • Boosts energy levels and keeps you calm.
  • Eliminates the feeling of being tired.

Natrajasana or Lying Down Body Twist

Yet another simple and effective pose that will be a great way to relax your body. The inversion will help drain the blood from your lower back and then get it absorbed into your body by using the blood supply from your legs.

What are the benefits of Natarajasana?


  • Stretches the spine and quadriceps. 
  • Relaxing the back. 
  • Brings deep relaxation to the body and mind

Supta Baddha Konasana or Reclined Butterfly

This pose is an excellent option for a little less intensity than you will get in Fish Pose, but with the same incredible benefits to your upper back, chest, shoulders, and lungs. Try using a bolster under your spine while doing this pose.


  • Stretches the hip flexors. 
  • Stimulates the lymphatic system and improves immune function. 
  • Flexes the spine and lengthens the spine.

Pavanamuktasana or Wind Relieving Pose

Pavanamuktasana, or the wind releasing pose, is a reclined pose that helps release gas from the intestine. It is also referred to as a wind relieving pose or wind liberating pose.

How do you release trapped wind poses?
There is something unique about this yoga pose. Beginners and more advanced students can practice it. 

Practising Pavanamuktasana can help alleviate a variety of problems, not just those related to flatulence and constipation. Still, it can also help get rid of stubborn fat deposits in the belly and pelvic area.


  • Pavanamuktasana helps to strengthen the abdominal muscles. 
  • It cures constipation, indigestion, diarrhoea, and acidity. 
  • It also effectively massages the intestines and stimulates the
  • digestive system’s internal organs, thus releasing the trapped gases and improving digestion.


If you do Asanas in lying positions regularly, you’ll notice a difference. You will get strong without even getting up from the floor to exercise. 

Yoga can bring health benefits, strengthening the body's muscles. Nevertheless, it is not a replacement for medicine.

It’s essential to learn how to do yoga with a trained instructor so that you avoid injuring yourself.  

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