Moderate, vigorous or relaxing. At which level does your idea of exercising fit in?  

Yoga has something for everyone, at every level.  

There are backbends, twists and forward bends. You can practice yoga asanas standing, sitting or lying down. Feel like some aerobic activity? Try a fast paced Surya Namaskar. Feeling a little lazy? You can do yoga without even getting out of bed! 

Let’s take a look at some lying on the back yoga asanas. These range from postures that strengthen to those that unwind. 

Vishnuasana (Lying down on side) yoga pose

Vishnuasana or Lying Down on Sides

  • Stretches the pelvic floor muscles. 
  • Tones the hamstrings.
Natarajasan (Lying Down Body Twist) yoga pose

Natrajasana or Lying Down Body Twist

  • Stretches the spine and quadriceps. 
  • Relaxes the back. 
  • Brings profound relaxation to the body and mind.
Naukasana (Boat pose) - Lying on Back yoga pose

Naukasana or Boat Pose

  • Strengthens the back.  
  • Tones the leg and arm muscles. 
  • Reduces belly fat. 
  • Toughens up abdominal muscles. 
  • Improves digestion
  • Helps maintain sugar levels. Good for diabetics.
Matsyasana (Fish pose) lay on back pose

Matsyasana or Fish Pose 

  • Stretches the chest.  
  • Helps relieve tension in the neck, throat and shoulders. 
  • Strengthens upper back and back of neck. 
  • Encourages deep breathing. Provides relief from respiratory disorders. 
  • Tones the parathyroid, pituitary and pineal glands. 
  • Relieves stress
Pawanmuktasana (Wind relieving) Lying back Yoga pose

Pawanmuktasana or Wind Relieving Pose

  • Gets rid of gas trapped in the large intestine. 
  • Improves digestion. 
  • Is a great abdominal workout.
  • Massages the reproductive  organs and pelvic area.
  • Helps with menstrual disorders. 
Shavasan (Corpse pose) Lying back yoga asanas

Shavasana or Corpse Pose

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

Setubandhasana or Bridge Pose

  • Strengthens the back muscles. 
  • Provides instant relief to a tired back. 
  • Gives a good stretch to the chest, neck and spine. 
  • Opens up the lungs. 
  • Calms the brain. Reduces anxiety, stress and depression. 
  • Helps with thyroid problems. 
  • Improves digestion. 
  • Provides relief from menstrual pain. 
  • Eases menopause. 
  • Helps with asthma, high blood pressure, osteoporosis, and sinusitis. 
Halasan (Plough Pose) lying yoga asanas

Halasana or Plow Pose

  • Tones the legs. 
  • Opens up the neck, shouder and back muscles. 
  • Improves appetite and digestion.
  • Strengthens the abdominal muscles. 
  • Keeps the spine flexible. 
  • Stimulates the thyroid. 
  • Improves immunity. 
  • Reduces symptoms of menopause. 
  • Drives away stress and fatigue 
  • Calms the nervous system. 
  • Good for diabetics.
Sarvangasan (Shoulder stand) lying Yoga Pose

Sarvangasana or Shoulder Stand  

  • Encourages blood flow to brain cells and the central nervous system. 
  • Stimulates the thyroid, parathyroid and thymus glands. 
  • Balances metabolism. 
  • Strengthens the immune system. 
  • Tones the arms and shoulders. 
  • Keeps the spine flexible. 
  • Brings relief from constipation, indigestion and varicose veins. 
  • Helps mild depression. 
  • Cures headache and constipation. 
  • Relieves stress. 
  • Relaxes and energizes, both.

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Asanas in lying positions can be relaxing. You may use them to unwind when you’re feeling tired. Or coax yourself back to health from an illness. Supine poses can also enhance strength and flexibility. If you do these postures regularly, you will notice a difference. You will get strong without even getting up from the floor to exercise. 

Yoga helps develop the body and mind, bringing a lot of health benefits. Even so, it is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor, and a Sri Sri Yoga teacher. 

Find a Sri Sri Yoga program at an  Art of Living Center near you.