{"id":53531,"date":"2023-07-31T13:41:28","date_gmt":"2023-07-31T13:41:28","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=53531"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"lying-on-back-yoga-pose","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/","title":{"rendered":"Lying On Your Back Yoga Pose: 7 Variations To Enhance Your Practice"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#How_Many_Yoga_Poses_Are_There\" >How Many Yoga Poses Are There?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#What_Yoga_Pose_Is_Lying_Down\" >What Yoga Pose Is Lying Down?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#7_Variations_Of_Lying_On_Back_Yoga_Pose\" >7 Variations Of Lying On Back Yoga Pose<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#Savasana_Corpse_Pose\" >Savasana (Corpse Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#Supta_Baddha_Konasana_Reclining_Bound_Angle_Pose\" >Supta Baddha Konasana (Reclining Bound Angle Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#Supta_Padangusthasana_Reclining_Hand-To-Big-Toe_Pose\" >Supta Padangusthasana (Reclining Hand-To-Big-Toe Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#Supta_Matsyendrasana_Reclining_Spinal_Twist\" >Supta Matsyendrasana (Reclining Spinal Twist)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#Supta_Virasana_Reclining_Hero_Pose\" >Supta Virasana (Reclining Hero Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#Supta_Gomukhasana_Reclining_Cow_Face_Pose\" >Supta Gomukhasana (Reclining Cow Face Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#Supta_Ananda_Balasana_Reclining_Happy_Baby_Pose\" >Supta Ananda Balasana (Reclining Happy Baby Pose)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#How_Many_Yoga_Poses_Over_30_Minutes\" >How Many Yoga Poses Over 30 Minutes?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#Style_Of_Yoga\" >Style Of Yoga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#Pace_Of_The_Practice\" >Pace Of The Practice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#Experience_Level\" >Experience Level<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#How_Many_Yoga_Poses_Per_Session\" >How Many Yoga Poses Per Session?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Lying on your back is not only a comfortable resting position, but it also serves as the foundation for various yoga poses which can greatly enhance your practice. <\/span><span style=\"font-weight: 400;\">These supine poses offer numerous benefits, such as improving flexibility, promoting relaxation, and reducing stress (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Suitable for beginners and experienced yogis alike, the \u2018lying on your back\u2019 poses will help you discover a practice that is truly invigorating and satisfying. <\/span><span style=\"font-weight: 400;\">This article will provide you with a comprehensive guide to seven variations of \u2018lying on your back\u2019 yoga poses which can seamlessly be incorporated into your regular routine. You&#8217;ll also find helpful information about the benefits of each pose, plus helpful tips to maximize their effectiveness.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lying_On_Your_Back_Yoga_Pose\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lying_On_Your_Back_Yoga_Pose\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Yoga_Poses_Are_There\"><\/span><strong>How Many Yoga Poses Are There?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is a hard question to answer because there isn&#8217;t a definitive number of <a href=\"https:\/\/betterme.world\/articles\/advanced-chair-yoga-poses\/\">yoga poses<\/a>, as the practice has evolved and expanded over thousands of years.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it is estimated that there are around 300 to 400 primary yoga poses, with countless variations and modifications (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/yoga-for-beginners\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Yoga has its roots in ancient India, and its development has been influenced by various spiritual and philosophical traditions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As yoga continues to grow in popularity worldwide, new poses and styles are continually being introduced, making it a dynamic and ever-changing practice.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Yoga_Pose_Is_Lying_Down\"><\/span><strong>What Yoga Pose Is Lying Down?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yoga poses that involve lying down are typically referred to as supine or reclining poses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These poses are designed to promote relaxation, reduce stress, and gently stretch various muscle groups. They often serve as restorative postures, allowing the body and mind to release tension and find balance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the most well-known lying down yoga poses is Savasana, also known as Corpse Pose. In this pose, the practitioner lies flat on their back with their arms and legs relaxed at their sides, palms facing up, and eyes closed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The yogic belief behind Savasana is that it allows the body to fully absorb the benefits of the practice by providing a moment of stillness and deep relaxation. It also serves as a symbolic reminder of the impermanence of life and the importance of letting go.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other lying down poses include Supta Baddha Konasana (Reclining Bound Angle Pose), which opens the hips and chest, and Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose), which stretches the hamstrings and calves.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These supine poses work by using gravity to gently open and elongate muscles, while also encouraging the practitioner to focus on their breath and cultivate mindfulness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lying down yoga poses can be particularly beneficial for individuals recovering from injuries, those with limited mobility, or anyone seeking a gentle and restorative practice. They provide a safe and accessible way to experience the physical and mental benefits of yoga.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/chair-exercises-for-lower-back-pain\/\"><i>Transform Your Workspace With 10 Chair Exercises For Lower Back Pain<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lying_On_Your_Back_Yoga_Pose\"><img decoding=\"async\" class=\"aligncenter wp-image-31490 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852-1024x576.png\" alt=\"lying on back yoga pose\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3852.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7_Variations_Of_Lying_On_Back_Yoga_Pose\"><\/span><strong>7 Variations Of Lying On Back Yoga Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below are 7 yoga poses while lying on your back:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Savasana_Corpse_Pose\"><\/span><strong>Savasana (Corpse Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Savasana is a deeply restorative pose that promotes relaxation and stress reduction, allowing the body and mind to fully absorb the benefits of the yoga practice. This <a href=\"https:\/\/betterme.world\/articles\/wall-yoga-poses\/\">yoga<\/a> pose is often performed at the end of a session to facilitate integration and rejuvenation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps to execute Savasana:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back with your legs extended and slightly apart, allowing your feet to fall naturally to the sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your arms alongside your body, palms facing up, and relax your shoulders away from your ears.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close your eyes and take slow, deep breaths, focusing on the rise and fall of your abdomen.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Allow your body to feel heavy, releasing tension in your muscles and joints.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remain in Savasana for 5-10 minutes, or longer if desired.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To exit the pose, gently wiggle your fingers and toes, roll onto one side, and slowly push yourself up to a seated position.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Supta_Baddha_Konasana_Reclining_Bound_Angle_Pose\"><\/span><strong>Supta Baddha Konasana (Reclining Bound Angle Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Supta Baddha Konasana is a gentle hip opener that also helps to stretch the inner thighs and groin. This pose encourages relaxation and can be particularly beneficial for those experiencing stress, anxiety, or menstrual discomfort (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3415184\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps to execute Supta Baddha Konasana:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring the soles of your feet together, allowing your knees to open out to the sides like a butterfly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust your feet closer to or farther from your pelvis, depending on your comfort and flexibility.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your belly or rest them alongside your body, palms facing up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe deeply and allow your hips to release and relax.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the pose for 3-5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To exit, use your hands to gently close your knees together and extend your legs.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Supta_Padangusthasana_Reclining_Hand-To-Big-Toe_Pose\"><\/span><strong>Supta Padangusthasana (Reclining Hand-To-Big-Toe Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Supta Padangusthasana is a supine hamstring stretch that also targets the calves and lower back. This yoga pose lying on back feet up may help improve flexibility, alleviate lower back pain, and promote digestion (<\/span><a href=\"https:\/\/www.arhantayoga.org\/blog\/yoga-poses-for-better-digestion\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps to execute Supta Padangusthasana:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with both legs extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your right knee and hug it into your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Loop a yoga strap or towel around the ball of your right foot, holding the ends with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten your right leg toward the ceiling, keeping your left leg grounded and active.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently pull the strap to deepen the stretch, ensuring that your shoulders remain relaxed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the pose for 30 seconds to 1 minute, breathing deeply.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release the strap and switch to the left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After completing both sides, bend your knees and roll to one side to sit up.<\/span><\/li>\n<\/ol>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lying_On_Your_Back_Yoga_Pose\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lying_On_Your_Back_Yoga_Pose\"><img decoding=\"async\" class=\"aligncenter wp-image-31615 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4250-1024x576.png\" alt=\"lying on back yoga pose\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4250.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4250-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4250.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4250.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Supta_Matsyendrasana_Reclining_Spinal_Twist\"><\/span><strong>Supta Matsyendrasana (Reclining Spinal Twist)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Supta Matsyendrasana is a gentle spinal twist that helps to release tension in the lower back, hips, and shoulders. This <a href=\"https:\/\/betterme.world\/articles\/root-chakra-yoga-poses\/\">yoga pose<\/a> is done while lying on your back, feet together also aids in digestion and stimulates the abdominal organs (<\/span><a href=\"https:\/\/www.arhantayoga.org\/blog\/yoga-poses-for-better-digestion\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps to execute Supta Matsyendrasana:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms out to the sides in a T shape, palms facing down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your knees together, lower them to the right as you turn your head to the left.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your right hand on your left knee to encourage a deeper twist.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe deeply and hold the pose for 30 seconds to 1 minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale to lift your knees back to center, then repeat on the opposite side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To exit, hug your knees into your chest and gently roll up to a seated position.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Supta_Virasana_Reclining_Hero_Pose\"><\/span><strong>Supta Virasana (Reclining Hero Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Supta Virasana is a deep quad and hip flexor stretch that also opens the chest and shoulders. This lying on back in yoga pose can help improve posture and alleviate discomfort in the lower back and knees (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3415184\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps to execute Supta Virasana:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in Virasana (Hero Pose) with your knees together and your feet flanking your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use your hands to support your weight as you lean back, first placing your elbows on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If comfortable, lower your upper body all the way down, resting your head on the floor or a bolster.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms overhead or rest them alongside your body, palms facing up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe deeply and hold the pose for 30 seconds to 1 minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To exit, press your forearms into the ground and lift your torso back up to Virasana.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Supta_Gomukhasana_Reclining_Cow_Face_Pose\"><\/span><strong>Supta Gomukhasana (Reclining Cow Face Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Supta Gomukhasana is a powerful hip opener and hamstring stretch that also targets the shoulders and chest. This pose can help release tension in the hips and improve overall <a href=\"https:\/\/betterme.world\/articles\/28-day-chair-yoga-for-seniors\/\">flexibility<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3415184\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps to execute Supta Gomukhasana:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross your right knee over your left, stacking them as closely as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach for your feet or ankles, drawing your heels toward your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your head and shoulders to rest comfortably on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe deeply and hold the pose for 30 seconds to 1 minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release your legs and switch sides, crossing your left knee over your right.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To exit, uncross your legs and extend them out in front of you.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lying_On_Your_Back_Yoga_Pose\"><img decoding=\"async\" class=\"aligncenter wp-image-31916 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/14.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Supta_Ananda_Balasana_Reclining_Happy_Baby_Pose\"><\/span><strong>Supta Ananda Balasana (Reclining Happy Baby Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Supta Ananda Balasana is a gentle hip opener that also stretches the inner thighs and groin. This pose can help to release tension in the lower back and hips, as well as calm the mind (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3415184\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steps to execute Supta Ananda Balasana:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and hug your knees into your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the outer edges of your feet or your big toes with your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your knees bent, open your legs wider than your torso and draw them toward your armpits.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently press your feet into your hands while maintaining a neutral spine and relaxed shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the pose for 30 seconds to 1 minute, breathing deeply.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To exit, release your feet and extend your legs along the floor.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-core-strength\/\"><i>Chair Yoga For Core Strength: The Ultimate Guide<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Yoga_Poses_Over_30_Minutes\"><\/span><strong>How Many Yoga Poses Over 30 Minutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The number of yoga poses that can be done in 30 minutes depends on the style of yoga, the pace of the practice, and the individual&#8217;s experience level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0As a general guideline, a 30-minute yoga practice might include around 15-20 poses. However, this can vary based on factors such as:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Style_Of_Yoga\"><\/span><strong>Style Of Yoga<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A slower, more restorative practice may include fewer poses, held for longer durations, while a faster-paced, dynamic practice like Vinyasa may involve more poses with shorter holds.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pace_Of_The_Practice\"><\/span><strong>Pace Of The Practice<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you prefer to move more slowly and focus on alignment and breath, you might choose to do fewer poses. On the other hand, if you enjoy a quicker flow, you may incorporate more poses within the 30-minute timeframe<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Experience_Level\"><\/span><strong>Experience Level<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Beginners may benefit from a slower pace with fewer poses to ensure proper technique and avoid injury, while more advanced practitioners might be comfortable with a greater number of poses executed at a faster pace.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, the number of poses in a 30-minute practice will vary based on individual preferences and goals. It&#8217;s essential to listen to your body, prioritize proper alignment, and maintain a steady breath throughout your practice for the best results.<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lying_On_Your_Back_Yoga_Pose\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lying_On_Your_Back_Yoga_Pose\"><img decoding=\"async\" class=\"aligncenter wp-image-31616 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249-1024x576.png\" alt=\"lying on back yoga pose\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Yoga_Poses_Per_Session\"><\/span><strong>How Many Yoga Poses Per Session?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The number of <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-for-upper-back\/\">yoga<\/a> poses per session can vary greatly depending on factors such as the style of yoga, the duration of the practice, the individual&#8217;s experience level, and personal preferences. In general, a well-rounded yoga practice might include anywhere from 10 to 25 poses or more.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key is to create a balanced practice that includes a mix of poses targeting different muscle groups and aspects of your well-being, such as flexibility, strength, balance, and relaxation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may also want to incorporate warm-up poses, standing poses, seated poses, twists, inversions, backbends, and a final relaxation pose like Savasana.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that the quality of each pose and your ability to maintain proper alignment and breath control are more important than the quantity of poses in your practice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure to listen to your body and adjust your practice accordingly to ensure a safe and enjoyable yoga experience.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Incorporating these seven \u2018lying on your back\u2019 yoga poses into your practice can offer numerous benefits, from increased flexibility and relaxation to reduced stress and tension.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By regularly integrating these supine poses, you can create a well-rounded and transformative yoga experience that supports both your physical and mental well-being.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lying_On_Your_Back_Yoga_Pose\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Lying on your back is not only a comfortable resting position, but it also serves as the foundation for various yoga poses which can greatly enhance your practice. These supine poses offer numerous benefits, such as improving flexibility, promoting relaxation, and reducing stress (1). Suitable for beginners and experienced yogis alike, the \u2018lying on your [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":53532,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[52],"tags":[],"coauthors":[122],"class_list":["post-53531","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lying On Your Back Yoga Pose: 7 Variations To Enhance Your Practice - BetterMe<\/title>\n<meta name=\"description\" content=\"Explore 7 variations of \u2605 LYING ON BACK YOGA POSE \u27a4 to enhance your practice, improve flexibility, and promote relaxation and stress relief. Bonus- step by step instructions for each pose.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lying On Your Back Yoga Pose: 7 Variations To Enhance Your Practice\" \/>\n<meta property=\"og:description\" content=\"Explore 7 variations of \u2605 LYING ON BACK YOGA POSE \u27a4 to enhance your practice, improve flexibility, and promote relaxation and stress relief. Bonus- step by step instructions for each pose.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/08\/shutterstock_2149531397-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b549a5984aaa212ea46b0ec8cd13f18a\"},\"headline\":\"Lying On Your Back Yoga Pose: 7 Variations To Enhance Your Practice\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/\"},\"wordCount\":1993,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/08\/shutterstock_2149531397-scaled.jpg\",\"articleSection\":[\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Lying on your back is not only a comfortable resting position, but it also serves as the foundation for various yoga poses which can greatly enhance your practice. <\/span><span style=\\\"font-weight: 400;\\\">These supine poses offer numerous benefits, such as improving flexibility, promoting relaxation, and reducing stress (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Suitable for beginners and experienced yogis alike, the \u2018lying on your back\u2019 poses will help you discover a practice that is truly invigorating and satisfying. <\/span><span style=\\\"font-weight: 400;\\\">This article will provide you with a comprehensive guide to seven variations of \u2018lying on your back\u2019 yoga poses which can seamlessly be incorporated into your regular routine. You'll also find helpful information about the benefits of each pose, plus helpful tips to maximize their effectiveness.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>How Many Yoga Poses Are There?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">This is a hard question to answer because there isn't a definitive number of <a href=\\\"https:\/\/betterme.world\/articles\/advanced-chair-yoga-poses\/\\\">yoga poses<\/a>, as the practice has evolved and expanded over thousands of years.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, it is estimated that there are around 300 to 400 primary yoga poses, with countless variations and modifications (<\/span><a href=\\\"https:\/\/health.clevelandclinic.org\/yoga-for-beginners\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Yoga has its roots in ancient India, and its development has been influenced by various spiritual and philosophical traditions.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">As yoga continues to grow in popularity worldwide, new poses and styles are continually being introduced, making it a dynamic and ever-changing pract ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/\",\"name\":\"Lying On Your Back Yoga Pose: 7 Variations To Enhance Your Practice - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/08\/shutterstock_2149531397-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Explore 7 variations of \u2605 LYING ON BACK YOGA POSE \u27a4 to enhance your practice, improve flexibility, and promote relaxation and stress relief. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Lying On Your Back Yoga Pose: 7 Variations To Enhance Your Practice - BetterMe","description":"Explore 7 variations of \u2605 LYING ON BACK YOGA POSE \u27a4 to enhance your practice, improve flexibility, and promote relaxation and stress relief. Bonus- step by step instructions for each pose.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Lying On Your Back Yoga Pose: 7 Variations To Enhance Your Practice","og_description":"Explore 7 variations of \u2605 LYING ON BACK YOGA POSE \u27a4 to enhance your practice, improve flexibility, and promote relaxation and stress relief. Bonus- step by step instructions for each pose.","og_url":"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/08\/shutterstock_2149531397-scaled.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b549a5984aaa212ea46b0ec8cd13f18a"},"headline":"Lying On Your Back Yoga Pose: 7 Variations To Enhance Your Practice","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/"},"wordCount":1993,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/08\/shutterstock_2149531397-scaled.jpg","articleSection":["Yoga"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Lying on your back is not only a comfortable resting position, but it also serves as the foundation for various yoga poses which can greatly enhance your practice. <\/span><span style=\"font-weight: 400;\">These supine poses offer numerous benefits, such as improving flexibility, promoting relaxation, and reducing stress (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Suitable for beginners and experienced yogis alike, the \u2018lying on your back\u2019 poses will help you discover a practice that is truly invigorating and satisfying. <\/span><span style=\"font-weight: 400;\">This article will provide you with a comprehensive guide to seven variations of \u2018lying on your back\u2019 yoga poses which can seamlessly be incorporated into your regular routine. You'll also find helpful information about the benefits of each pose, plus helpful tips to maximize their effectiveness.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>How Many Yoga Poses Are There?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">This is a hard question to answer because there isn't a definitive number of <a href=\"https:\/\/betterme.world\/articles\/advanced-chair-yoga-poses\/\">yoga poses<\/a>, as the practice has evolved and expanded over thousands of years.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, it is estimated that there are around 300 to 400 primary yoga poses, with countless variations and modifications (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/yoga-for-beginners\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Yoga has its roots in ancient India, and its development has been influenced by various spiritual and philosophical traditions.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">As yoga continues to grow in popularity worldwide, new poses and styles are continually being introduced, making it a dynamic and ever-changing pract ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/","url":"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/","name":"Lying On Your Back Yoga Pose: 7 Variations To Enhance Your Practice - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/lying-on-back-yoga-pose\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/08\/shutterstock_2149531397-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Explore 7 variations of \u2605 LYING ON BACK YOGA POSE \u27a4 to enhance your practice, improve flexibility, and promote relaxation and stress relief. 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