Supine positions are when we lie down with face up. Prone with face down. Supine and prone poses stretch the abdomen, some open hips and the groin, increase flexibility of the spine, some strengthen back, arms and legs. Some are relaxing. Supine postures are good to include toward the end of the class. They help to integrate the session.
LYING WITH LEGS UP: Helps to release fatigue in the legs
Sit to the side close to the wall. Bring legs up on the wall in 90 degrees angle. Open arms to sides, adjust your neck and head.
SUPTA BADDHA KONASANA: lying down bound angle
Lie back, heels and soles of the feet are together, shoulders on the floor. Support your head if necessary. Relax.
SUPTA VIRASANA: reclined supine hero pose
Sit in virasana, move the buttock bones forward and lean back. Place the elbows on the floor, lower the torso down on the ground. Abdominal organs are expanding in this position.
JATHARA PARIVARTANASANA: abdomen turning around
Lie down with the arms open to sides, shoulders grounded. Bend the knees and bring them over the abdomen. Bring knees to one
side and repeat on the other side. In a variation of the above, legs can be extended in 90 degrees first up, then both legs are brought to sides.
SUPTA PADAGUSTASANA: lying down holding the big toe.
Lie on the back. Stretch both legs actively. Keep the left leg down, bend right knee, get hold of the big toe and extend leg up, variations: extend right leg to the side. Repeat on the other side.
CATURANGA DANDASANA: the body is held about an inch of the of the ground using the strength of legs and arms.
