3 Cut-Throat Yoga Lying Down Tactics That Never Fails

If you are not a person who easily goes to sleep during the day, you may like to meditate in a semi-reclining position on a sofa or large armchair with the back of your head supported. Supine yoga poses are not only relaxing, but are also helpful to relieve back pain, help you stretch tight muscles which will in turn help access seated or standing versions of the same or similar poses, and help create muscle memory with ease. Turn the head and look towards the right, gazing at the right fingertips. Turn the palms upwards in a gesture of receptivity. Draw the tailbone down toward the bed to feel the hip-opening benefits of this pose. Exhaling, draw the right knee into the chest as tightly as you can. Look to the right and hold here for several breaths for a gentle neck stretch. I'll keep you posted here as more benefits emerge. Stay here for a few breathes. Stay tuned for further reports. Hold and stay in this position for at least 2-5 minutes.

Move the right knee toward the right armpit as tightly as you can and hold another five breaths. Keeping your upper body lying flat, slowly drop your bent legs over to the left, feeling a twist in the right side body. Bring your legs up the wall, and lengthen the knees. Kneel on your bed with your knees roughly hip-width apart and your toes together. Feel the stretch from your toes to your finger tips. You should feel a nice stretch and your right hip opening. Flex the right foot so that the knee is protected. You can also hook the right foot behind your left knee. If the back is stiff or the hamstrings are tight, a belt held in both hands may be looped over the foot. Lie down on your back on the mat. Lie down on your back. Lie face up on your back and observe your natural breath for a few rounds. Exhale and fold your torso and arms over your legs, relaxing even the back of your neck and jaw muscles. The more you practice, the more you will find these lying down poses are relaxing, stress-relieving and helpful for the back.

While moving through your evening practice, think about three things you’re grateful for or one thing that went well during the day. As you end your morning practice, commit to doing something that day that will make your heart happy. Also known as Supta Matyendrasana, this pose is very relaxing to do at the end of a session. There are several other simple yet effective supine poses for beginners, such as the Bridge Pose, Legs-up-on-the-wall Pose and the Corpse Pose. A beneficial posture to stretch the inner thighs, hamstrings and groin region, Happy Baby Pose is effective in releasing the hips and back, yoga lying down thus improving flexibility and mobility. Now slowly try to bring the feet closer to the groin if you can. Now raise your legs and bend them at the knees. Pressing your left hand on top of your knees and extending your right arm to the side at shoulder height for a deeper stretch. Hug the right knee to your chest, open the right arm to the side. Chanting the divine name and mantra japa (mantra repetition) open the heart to the love and joy contained within it.

It also elongates the spine, stretches shoulders and opens the heart. It stretches the glutes, chest and obliques, while opening up the chest region, relaxing the back, and relieving stiffness, tightness and tension. While yoga is far from being a cure-all for these, it can definitely help you de-stress, calm down, and improve your mood so you can get better quality sleep. Brian moves light and energy through you, while you simply relax, breath, let go and allow the energy points to release. With each step, feel the support of the ground beneath you, connecting you to the Earth’s energy. Choose a track that resonates with you, such as ocean waves, rain falling, or a forest ambiance. If you have a knee or hip injury it might feel better to take a shorter stance. She has over two decades’ worth of experience writing for leading print magazines and digital brands, including Real Simple, Better Homes & Gardens, O, SELF and more. An epic poem in Sanskrit, attributed to the sage Vyasa, which recounts the struggle between the Pandava and Kaurava princes over a disputed kingdom. Cross the right leg over the left thigh; you may move your right ankle slightly to the left side to avoid your ankle bone pressing down on your thigh.