supine asana - Comprehensive understanding of Supine Asana

Comprehensive understanding of Supine Asana
Benefits of Supine Asana
Supine asanas are performed while lying on the back, and they offer numerous benefits, such as:

Spinal alignment: Supine asanas can help align the spine and reduce pressure on the discs, which can help alleviate back pain.

Relaxation: Supine asanas are often used for relaxation and stress relief, as they help calm the nervous system and promote a sense of well-being.

Improved digestion: Certain supine asanas, such as Supta Matsyendrasana, can help stimulate digestion and relieve digestive discomfort.

Improved circulation: Supine asanas can help improve blood flow to the extremities and vital organs, promoting overall health and wellness.

Increased flexibility: Supine asanas can help increase flexibility and range of motion in the hips, legs, and spine.

Reduced anxiety: Supine asanas can help reduce anxiety and promote relaxation, helping to improve mental health.

Overall, supine asanas are a great way to improve physical and mental well-being, and can be an important part of any yoga practice.


Contraindications for supine asana
1.Although supine asanas are generally safe and beneficial for most people, there are certain contraindications to be aware of:

2.Spinal injuries: If you have any injuries to your spine or neck, you should avoid supine asanas that involve bending or twisting the spine.

3.Pregnancy: Pregnant women should avoid supine asanas in the second and third trimesters as they may compress the vena cava, a major vein that carries blood from the lower body back to the heart, which can reduce blood flow to the fetus.

4.Respiratory problems: If you have any respiratory problems, such as asthma or COPD, you may find it uncomfortable to lie flat on your back for an extended period of time.

5.Low blood pressure: Supine asanas that involve inversion can lower blood pressure, so those with low blood pressure should be cautious when practicing them.

6.Digestive issues: Supine asanas may exacerbate certain digestive issues, such as acid reflux or GERD.

7.As always, it is important to consult with a healthcare professional before starting any new exercise routine, especially if you have any medical conditions or injuries.


How to teach supine asana
1.Teaching supine asanas can be done following these general steps:

2.Demonstrate the Asana: Begin by demonstrating the asana to your students. You can show the asana yourself or ask an experienced student to demonstrate it.

3.Explain the Alignment: Explain the correct alignment of the body in the asana. Make sure to break it down in steps, so that the students understand how to get into the pose gradually. Use simple language and give clear instructions.

4.Cue the Breath: Encourage your students to focus on their breath and guide them on when to inhale and exhale. This helps them to stay present and centered during the practice.

5.Offer Modifications: Make sure to offer modifications to the asana if requ

1. Body in a
straight line
Close
your eyes
Legs spread
comfortably
apart
Arms rest away
from side body
Palms rest away
from side body
No tension held
anywhere in the body
Mind relaxed
but alert and
aware
SHAVASANA(CORPSE POSTURE)

2. Hands hold the outside or
inside of feet, or clasp the
ankles


Elbows on the inside of shins

Chin slightly tucked to lengthen
spine





Head and neck relaxed, resting
on the earth
Shoulders back
and down to open
chest
Ankles stacked over knees and
shins perpendicular to the
ground

Tailbone reaching toward the
earth to lengthen spine
Feet flat, parallel to
the earth
Spine long and lying
flat against the earth
Knees towards
the mat
Ananda Balasana (happy baby pose)

3. Lift your head and chest off
the floor and touch your
chin to your right knee
Press your thigh on
your abdomen with
clasped hands.
Start by lying on your
back with your feet
together
Keep your arms
beside your body
SUPTA PAWANMUKTASANA
(reclining wind relieving posture)

4. Lift your head and chest
off the floor and touch
your chin to your right
knee
Press your thigh on
your abdomen
with clasped hands
Keep your
arms beside
your body Start by lying on your
back with your feet
together
SUPTA PAWANMUKTASANA
(reclining wind relieving posture)

5. Thighs are
parallel to
the floor
Buttocks
of the
floor
Chest
lifted
Keep your
hands under
your shoulders
for support
Knees &
ankles in a
straight line
Rest back of
neck in floor
All four
corners of
feet press
into mat
SETU BANDHA SARVANGASANA(BRIDGE LOCK POSTURE)

6. Hug your outer
hips to the midline
Lengthen
through the
spine
Press through
the balls of your
feet
Lengthen up
through your
inner thighs
Draw navel
toward spine
Lift your front body up
Lift sternum towards your chin
Gaze to your feet
Lightly press into the
back of your head
SALAMBA SARVANGASANA(SUPPORTED INVERTED POSTURE)

7. Raise
chest
Stretch neck
Close eyes or
gaze straight
Rest
crown
on floor
Draw elbows
down
Push legs
down
Grab feet
with hands
Engage
core
MATSYASANA(FISH POSTURE)

8. Top of
head on
mat
Arms
alongside
torso
Legs
straight
Lower
belly
drawn in
Allow
shoulders
to relax
Chest
lifted
MATSYASANA(FISH POSTURE)

9. Left arm
stretched to
hold the left big
toe wrapping
thumb index
and middle
finger
Legs lifted and
extended beyond the
head
Chin is tucked to
the chest and neck
is kept stretched
straight
Right arm
extended straight
to hold the right
big toe with
thumb, index and
middle fingers
Hips are lifted to
the sky to keep the
spine erect and
hold the back off
the floor
Gaze fixed upward
Supta Konasana(reclining angle pose)

10. Draw hip points
away from
thighs
Lift and
open chest
Spread
shoulder
blades
Externally
rotate and
reach arms
Lengthen sacrum
and tailbone
Keep thighs
parallel
Anchor
base of
big toes
Hip lift
URDHVA CAKRASANA OR DHANURASANA(UPWARD WHEEL OR BOW POSTURE)

11. Leg extends
upwards
Belly pulled in
to engage core
Arms and
shoulders press
into mat
Chest lifting
Knee over ankle
& in line with hip
Press into all
four corners of
foot
Hips
lifting
Hands clasped
Eka Pada Setu Bandhasana (One Legged Bridge Pose)

12. Top of thigh tucked in
toward hip
Inner leg
stretching
toward heel
Buttock
bone down

13. Place your
arms firmly on
the mat
Keep your
neck straight
Place your
toes on the
floor
Bend your
legs over
your head
Gaze at navel and protect your
neck by not turning the head
Press out on
bottom feet
Activate arm
muscles
HALASANA(PLOUGH POSTURE)

14. Relax the
feet
Stretch
the toes
Keep the
back as
straight as
possible
Karnapidasana (Ear Pressure Pose)

15. Chest
forward
Hips up
Move the chest
forward. Lift the upper
arms and open the
armpits
Roll the thighs in and
draw them toward
the hips. Keep the
buttocks firm.
Dwi Pada Viparita Dandasana(Two legged Inverted Staff Pose)

16. Engage inner leg
and hug thigh
toward midline
Ground inner heel
and big toe
Reach
through ball
of foot
Contract
thigh
Lift pelvis
Broaden
scapulae
Roll shoulders
away from
ears
Eka Pada Urdhva Dhanurasana (One-Legged Wheel Pose)

17. Hips level
Arms
hugging legs
Learn to
balance
Bend more
in the groin
Keep the head
and the back
relaxed
Pindasana (Embryo Pose in Shoulder Stand)

18. Knees facing
the ceiling
Learn to balance. Lift
the shoulders. Stretch
the abdomen, the hips,
and the lumbar
Tuck the
buttock
muscles into
the pelvis.
Draw the
knees closer
together
Head and
trunk
centered
Urdhva Padmasana (Upward Lotus Pose)

19. Torso lifting up
Knees press
against ears
Gaze at
nose
Lower belly drawn
in & pelvic floor
drawn up
Spine
rounded
Hands
clasped
Press hands &
shoulders into the
mat
Weight distributed
between head,
shoulders & hands
KARNAPIDASANA(EAR PRESSURE POSTURE)

20. Use the
strength of
the pelvis
Activate
your
thighs
Heels
touching
Don’t dump
your weight
into your neck
Pull down
with the
arms
Setu Bandhasana (extended bridge pose)

21. Relax chest
Tuck chin
slightly so back
of neck is long
Arms heavy
and away from
body
Palms facing up
With each exhale, bring
knees closer to the
ground
Bottoms of
feet
together
Legs heavy
Breathe into any tension in inner thighs
Supta Baddha Konasana (Reclining Bound Angle Pose)

22. Reach out
through
big thighs
Big toes
touching
Legs raised at
45 degree
Palms parallel to
each other
Chest raising
upwards
Crown of head
resting on floor
Quads
engaged
Uttana Padasana (Raised Leg Pose)

23. Keep the
legs relaxed
Open the chest
Pull shoulder blades
towards each other

Tuck the chin slightly
into the chest
Use hands to
support thighs
Viparita Karani Mudra(reversed action gesture)