Phone (443) 296-2866
Supine Bound Angle — Supta Baddha Konasana
Difficulty: Beginner
A gentle, heart‑opening supine pose that softens the hips and supports deep rest when propped well.
Gentle Alignment Cues:
- Bring soles of feet together and let knees fall outward.
- Support knees with blocks or cushions.
- Rest arms wide or alongside the body.
Benefits:
- Opens chest and inner thighs
- Supports relaxation
- Encourages slow, mindful breathing
Contraindications:
Low back discomfort; elevate torso or bring knees closer together.
Variations:
- Place a bolster along the spine.
- Use a blanket under head for comfort.
Reclined Twist — Supta Matsyendrasana (Gentle)
Difficulty: Beginner
A soothing supine twist that releases tension in the back and supports relaxation when props are used generously.
Gentle Alignment Cues:
- Let knees fall to one side with support under them.
- Keep shoulders grounded comfortably.
- Choose a gaze that feels easeful.
Benefits:
- Releases back and hip tension
- Supports digestion
- Calms the nervous system
Contraindications:
Pregnancy (avoid deep twists), acute spinal pain.
Variations:
- Place a bolster under knees.
- Hug one knee into chest and twist gently.
Reclined Hand‑to‑Big‑Toe Pose — Supta Padangusthasana (Supported)
Difficulty: Beginner–Intermediate
A reclined hamstring stretch that offers stability and space to explore sensation with support.
Gentle Alignment Cues:
- Use a strap around the lifted foot.
- Keep bottom leg bent or straight.
- Relax shoulders and jaw as you breathe.
Benefits:
- Stretches hamstrings safely
- Supports low‑back comfort
- Encourages mindful breathing
Contraindications:
Hamstring strain; keep knee bent and lift leg less.
Variations:
- Practice with foot on a wall.
- Use extra support under head or hips.
Wind‑Relieving Pose — Pawanmuktasana
Difficulty: Beginner
A gentle supine pose that massages the abdomen and releases tension in the low back and hips.
Gentle Alignment Cues:
- Hug one or both knees into the chest.
- Relax shoulders and soften jaw.
- Rock gently side to side if that feels supportive.
Benefits:
- Releases low‑back tension
- Supports digestion
- Calms the nervous system
Contraindications:
Pregnancy; keep knees wide or choose another pose.
Variations:
- Hug one knee at a time.
- Place a blanket under head for comfort.
Reclined Butterfly Twist — Supta Baddha Konasana Twist
Difficulty: Beginner
A gentle combination of hip opening and twisting that can feel spacious and calming when supported.
Gentle Alignment Cues:
- Begin in reclined bound angle, then let knees fall to one side.
- Support knees with cushions for comfort.
- Keep shoulders grounded and breath soft.
Benefits:
- Releases hips and low back
- Supports digestion
- Encourages relaxation
Contraindications:
Hip or low‑back pain; increase support or reduce twist.
Variations:
- Place a bolster under knees.
- Keep knees closer together for less intensity.
Happy Baby — Ananda Balasana
Difficulty: Beginner
A playful, grounding supine pose that gently opens the hips and supports low‑back release.
Gentle Alignment Cues:
- Lie on your back and draw knees toward the armpits.
- Hold outer feet, inner feet, or shins—whatever feels accessible.
- Keep spine long and tailbone heavy toward the floor.
Benefits:
- Opens hips and inner thighs
- Releases low‑back tension
- Supports nervous system down‑regulation
Contraindications:
Hip or knee discomfort; hold thighs instead of feet.
Variations:
- Rock gently side to side.
- Practice one‑leg Happy Baby for more space.
Banana Pose — Bananasana
Difficulty: Beginner
A gentle supine side bend that lengthens the entire side body and supports deep, spacious breathing.
Gentle Alignment Cues:
- Lie on your back and walk feet to one corner of the mat.
- Walk hands to the same side, creating a banana‑shaped curve.
- Keep hips grounded and adjust intensity with small movements.
Benefits:
- Stretches side body and intercostal muscles
- Supports deeper breathing
- Can relieve tension along low back and hips
Contraindications:
Low‑back discomfort; reduce the curve or keep knees bent.
Variations:
- Cross ankles for a deeper stretch.
- Place a bolster along the side body for support.
Supine Fish — Matsyasana (Gentle)
Difficulty: Beginner–Intermediate
A soft, reclined heart‑opener that expands the chest and supports breath awareness without deep backbending.
Gentle Alignment Cues:
- Lie on your back with a bolster or rolled blanket under the upper back.
- Let head rest on a block or blanket for comfort.
- Allow arms to open wide or rest alongside the body.
Benefits:
- Opens chest and shoulders
- Supports deeper breathing
- Can relieve upper‑back tension
Contraindications:
Neck discomfort; elevate head more or reduce the backbend.
Variations:
- Use a rolled blanket instead of a bolster.
- Keep knees bent or place bolster under knees.
Reclined Pigeon — Supta Kapotasana
Difficulty: Beginner
A gentle hip‑opening supine pose that releases the outer hips and low back with support and ease.
Gentle Alignment Cues:
- Lie on your back and cross one ankle over the opposite thigh.
- Draw legs toward chest by holding behind the thigh or shin.
- Keep shoulders relaxed and jaw soft.
Benefits:
- Opens outer hips and glutes
- Releases low‑back tension
- Supports nervous system relaxation
Contraindications:
Knee discomfort; hold behind thigh or keep foot on floor.
Variations:
- Keep bottom foot on the floor for less intensity.
- Use a strap behind the thigh for more space.
Supine Figure‑4 — Reclined Hip Opener
Difficulty: Beginner
A supportive hip opener that gently stretches the outer hips and glutes while keeping the spine grounded.
Gentle Alignment Cues:
- Cross ankle over opposite thigh to form a figure‑4 shape.
- Keep bottom foot on the floor or lift legs toward chest.
- Relax shoulders and soften breath into hips.
Benefits:
- Releases outer hips and glutes
- Supports low‑back comfort
- Encourages slow, mindful breathing
Contraindications:
Knee sensitivity; keep foot on floor or widen angle.
Variations:
- Use a strap behind the thigh.
- Practice one‑leg variation with bottom foot grounded.
<
Supine Twist — Knees Together
Difficulty: Beginner
A soft, grounding twist that releases the spine and supports relaxation with minimal effort.
Gentle Alignment Cues:
- Draw knees toward chest and let them fall to one side.
- Support knees with a bolster or blanket.
- Keep shoulders grounded and breath soft.
Benefits:
- Releases back and hip tension
- Supports digestion
- Calms the nervous system
Contraindications:
Pregnancy; avoid deep twists or keep knees wide.
Variations:
- Place a bolster under knees.
- Keep knees slightly apart for more space.
Supine Twist — Staggered Knees
Difficulty: Beginner
A variation of supine twist that lengthens the side body and creates gentle traction through the spine.
Gentle Alignment Cues:
- Cross top knee over bottom knee before twisting.
- Let legs fall to one side with support under them.
- Reach opposite arm wide for a deeper side‑body stretch.
Benefits:
- Lengthens side body and low back
- Releases spinal tension
- Supports deep, spacious breathing
Contraindications:
Low‑back discomfort; uncross knees or reduce twist.
Variations:
- Place a bolster under knees.
- Keep knees uncrossed for a gentler version.
Supported Savasana — Micro‑Shape
Difficulty: Beginner
A deeply restful supine shape that uses props to support the entire body for nervous system down‑regulation.
Gentle Alignment Cues:
- Lie on your back with a bolster under knees.
- Place a folded blanket under head and neck.
- Cover body with a blanket for warmth and containment.
Benefits:
- Supports full‑body relaxation
- Reduces muscular tension
- Encourages slow, steady breathing
Contraindications:
Discomfort lying flat; elevate torso with additional bolsters.
Variations:
- Place sandbags on thighs for grounding.
- Use an eye pillow to soften sensory input.
© 2026 Michelle Dhanoa