{"id":50486,"date":"2023-04-03T11:58:18","date_gmt":"2023-04-03T11:58:18","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=50486"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"yoga-pose-lying-on-back","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/","title":{"rendered":"Unwind With These Relaxing Yoga Poses While Lying On Your Back"},"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:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/#Get_your_personalized\" >Get your personalized<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/#Shanti_Asana_aka_Peace_or_Corpse_Pose\" >Shanti Asana (aka Peace or Corpse Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/#Apanasana_aka_Wind-Relieving_or_Knees_to_Chest\" >Apanasana (aka Wind-Relieving or Knees to Chest)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/#Supta_Baddha_Konasana_aka_Reclining_Bound_Angle_Pose\" >Supta Baddha Konasana (aka Reclining Bound Angle Pose)\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/#Tanasan\" >Tanasan\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/#Anantasana\" >Anantasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/#Uttan-Padasana_aka_Raised_Foot_Pose\" >Uttan-Padasana (aka Raised Foot Pose)\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/#Naukasana\" >Naukasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/#Supta_Matsyendrasan_aka_Reclined_Spinal_Twist\" >Supta Matsyendrasan (aka Reclined Spinal Twist)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/#Setubandhasan_aka_Bridge_Pose\" >Setubandhasan (aka Bridge 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:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/#Sarvangasana_aka_Shoulder_Stand\" >Sarvangasana (aka Shoulder Stand)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/#Halasan_aka_Plough_Pose\" >Halasan (aka Plough Pose)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">According to traditional yoga philosophy, the body contains five primary energy centers (<\/span><a href=\"https:\/\/www.yogabasics.com\/learn\/energy-anatomy\/5-elements-of-nature\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/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=Unwind_With_These_Relaxing_Yoga_Poses\" 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=Unwind_With_These_Relaxing_Yoga_Poses\" 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:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">These are known as chakras, and each one corresponds to particular <a href=\"https:\/\/betterme.world\/articles\/yoga-with-dogs\/\">physical<\/a>, mental, and spiritual functions. By opening these chakras with yoga poses that focus on relaxation, you can help restore your mind and body balance.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One chakra that can benefit from grounding poses is the root chakra, which is located at the base of your spine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is believed to be the energy center from which we draw our security and stability. When it&#8217;s out of balance, due to stress, fatigue, or any other external factor, we can often feel anxious and out of sorts (<\/span><a href=\"http:\/\/www.imjournal.com\/abstracts\/pdf\/13044.pdf\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yoga poses done while lying on your back can help open your root chakra and promote a sense of peace and relaxation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of our <a href=\"https:\/\/betterme.world\/articles\/advanced-yoga-poses\/\">favorites<\/a>:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Shanti_Asana_aka_Peace_or_Corpse_Pose\"><\/span><b>Shanti Asana (aka Peace or Corpse Pose)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The word \u201cShanti\u201d means peace in Sanskrit, and that is exactly what this pose offers. Essentially, it is mimicking the relaxation of a corpse but doing it with awareness. The idea is to give the mind and body total rest and relaxation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To properly execute the Corpse Asan:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on a flat surface.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your arms at your sides without gripping them or tensing any muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close your eyes and focus on your breathing. Notice how your body rises and falls with each inhalation and exhalation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow yourself to totally relax and let go, paying attention to any areas of tension that may arise. While breathing in, visualize calmness and serenity flowing through your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay in this pose for 5 minutes or longer, then slowly roll to your right side. Rest your head on your folded right hand and your left hand on your left thigh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe calmly through your left nostril (Chandra Swar) for a few minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After a few minutes, do the other side and gently roll to your left. Rest your head on your folded left hand and your right hand resting on your right thigh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe calmly through your right nostril (Surya Swar) for a few minutes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finally, come to a seated position, feeling more relaxed and peaceful.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/yoga-poses-for-upper-back\/\"><i>10 Different Yoga Poses to Relieve Upper 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=Unwind_With_These_Relaxing_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-47403 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-1024x576.png\" alt=\"yoga pose lying on back\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Apanasana_aka_Wind-Relieving_or_Knees_to_Chest\"><\/span><b>Apanasana (aka Wind-Relieving or Knees to Chest)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The word &#8220;Apana&#8221; refers to the downward flow of energy, and this pose helps move stagnant <a href=\"https:\/\/betterme.world\/articles\/yoga-hammock\/\">energy<\/a> through the body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It also encourages relaxation while stretching and massaging the lower back. It&#8217;s commonly referred to as the \u201cWind-Relieving\u201d pose because it is said to help release gas or bloating (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4438173\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). By releasing tension in the lower back and abdominal area, it also helps to reduce stress (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To properly execute Apanasana:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on a flat surface, while placing your arms by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in deeply, and as you exhale, draw your knees into your chest, wrapping your hands gently around them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the pose for a few breaths, releasing any tension and allowing your body to relax more deeply with each exhalation.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release your knees and return to the starting position, feeling a sense of relaxation in the lower back, hips, and abdomen.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Supta_Baddha_Konasana_aka_Reclining_Bound_Angle_Pose\"><\/span><b>Supta Baddha Konasana (aka Reclining Bound Angle Pose)\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The word \u201cSupta\u201d means reclined or lying down, and \u201cBaddha Konasana\u201d is translated as a bound angle <a href=\"https:\/\/betterme.world\/articles\/yoga-massage-balls\/\">pose<\/a>. This restorative pose helps open the hips and pelvis while calming the nervous system.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It combines the soothing effects of a reclined posture with the gentle opening of the inner thighs and groin. If you&#8217;ve been sitting for <a href=\"https:\/\/betterme.world\/articles\/yoga-mat\/\">long periods<\/a> or if you suffer from lower back pain, this pose can be especially helpful (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6746048\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To execute Supta Baddha Konasana:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and bring the soles of your feet together, letting your knees fall open like a book. You can place a rolled-up towel or blanket underneath your knees for extra support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your hands on your belly and close your eyes, focusing on releasing any tension in the hips, groin, and inner thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay in this position for 5 minutes or longer, allowing the body to sink deeper into relaxation with each breath.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To come out of the pose, slowly straighten your legs and roll to one side before pushing yourself back up into a seated position.<\/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=Unwind_With_These_Relaxing_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-47399 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622-1024x576.png\" alt=\"yoga pose lying on back\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207622.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tanasan\"><\/span><b>Tanasan\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This lesser-known pose is a <a href=\"https:\/\/betterme.world\/articles\/yoga-wheel-benefits\/\">great way<\/a> to relax and restore the body. It has no direct English translation but it&#8217;s simplified by picturing a lazy cat stretching after a long nap. Tanasan helps unwind the spine and release tension in the body while promoting feelings of calmness and relaxation.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To properly execute Tanasan:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and stretch out your hands and legs as far as is comfortable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your body to sink into the floor and feel any areas of tightness or tension slowly melting away.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay in this position for at least 5 minutes, focusing on deep breathing and allowing your body to restore its natural balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you are ready, slowly roll onto one side before pushing yourself up into a seated position.<\/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=Unwind_With_These_Relaxing_Yoga_Poses\">start using the BetterMe app<\/a> and overhaul your entire life! <\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Anantasana\"><\/span><b>Anantasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lord Shri Krishna is traditionally depicted as sleeping in the Anantasana or \u201cSleeping Vishnu\u201d pose. This relaxing, restorative posture encourages deep <a href=\"https:\/\/betterme.world\/articles\/positions-to-release-gas\/\">relaxation<\/a> and helps calm the nervous system.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It stretches and strengthens the spine, as well as relieving tension in the lower back. Also called the &#8220;side reclining leg lift&#8221;, Anantasana lengthens the entire side of the body while calming and grounding the mind (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4339138\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To properly execute Anantasana:\u00a0\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your right side, supporting yourself with your right arm. Raise your head and place it on your right arm, or use a bolster or pillow for comfort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your left leg up, making a 90-degree angle with the body, and hold it in position for at least 60 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe deeply, focusing on releasing any tension in the lower back and hip area.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your left foot up and down to massage the area around the hip joint.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the other side and come back to a reclined position when you are done.<\/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=Unwind_With_These_Relaxing_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-47371 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-1024x576.png\" alt=\"yoga pose lying on back\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Uttan-Padasana_aka_Raised_Foot_Pose\"><\/span><b>Uttan-Padasana (aka Raised Foot Pose)\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">&#8220;Uttan&#8221; means raised or elevated, and &#8220;Padasana&#8221; is translated as foot pose. This simple restorative posture helps ease tension in the lower back, hips, and abdomen. It&#8217;s a great pose for those who <a href=\"https:\/\/betterme.world\/articles\/what-is-an-asana-in-yoga\/\">experience<\/a> lower back pain or fatigue in the legs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6746048\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To properly execute Uttan-Padasana:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and bring both legs up, keeping the knees bent and in line with the hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Interlock your fingers and press the back of your palms into your thighs, gently pushing them toward the chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay in this position for at least 5 minutes, focusing on deep breathing and allowing your body to restore its natural balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To come out of the pose, slowly lower your legs back to the floor and roll onto one side before pushing yourself up into a seated position.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Naukasana\"><\/span><b>Naukasana<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Naukasana, or the boat pose, helps to stretch and strengthen the core muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is believed to relieve stress and fatigue while improving digestion and circulation. It&#8217;s also thought to reduce anxiety and depression, allowing the body to relax into a peaceful state (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3830158\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To properly execute Naukasana:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and bring both knees toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms straight out in front of you, and then slowly lift your head, chest, and legs off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your body should form a &#8220;V&#8221; shape, with your arms and legs making the two sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on deep breathing and hold this position for at least 10 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To come out of the pose, slowly lower your legs back to the floor and roll onto one side before pushing yourself up into a seated position.<\/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=Unwind_With_These_Relaxing_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-47394 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207617-1024x576.png\" alt=\"yoga pose lying on back\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207617.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207617-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207617.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207617-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207617.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Supta_Matsyendrasan_aka_Reclined_Spinal_Twist\"><\/span><b>Supta Matsyendrasan (aka Reclined Spinal Twist)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Matsyendrasanath was a famous yogic sage who popularized this restorative posture.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Supta Matsyendrasan is a powerful twist that helps to open the chest and back while grounding and calming the body. It&#8217;s a great pose for those who experience lower back pain or fatigue in the legs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6746048\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To properly execute Supta Matsyendrasan:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and bring both knees toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross your left leg over your right knee, so that the left foot is resting on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently draw your knees towards the opposite shoulder and hold for at least 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch sides and repeat the pose on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To come out of the pose, slowly lower your legs back to the floor and roll onto one side before pushing yourself up into a seated position.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/yoga-poses-for-bloating\/\"><i>10 Effective Yoga Poses for Bloating\u00a0<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Setubandhasan_aka_Bridge_Pose\"><\/span><b>Setubandhasan (aka Bridge Pose)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The word Setu Bandhasana is derived from two Sanskrit words, &#8220;setu&#8221; meaning bridge, and &#8220;bandha&#8221; meaning lock or posture. This is a restorative posture that helps to open the chest and back while calming the mind.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s great for relieving tension in the neck, shoulders, and spine, as well as relieving stress (<\/span><a href=\"https:\/\/www.artofliving.org\/in-en\/yoga\/yoga-poses\/bridge-posture-setu-bandhasana\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To properly execute Setu Bandhasana:<\/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;\">Press your feet and arms firmly into the ground as you lift your hips off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your chest and shoulders towards the sky, extending your arms above your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for at least 10 seconds, focusing on deep breathing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To come out of the pose, slowly lower your hips back to the floor and roll onto one side before pushing yourself up into a seated position.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Sarvangasana_aka_Shoulder_Stand\"><\/span><b>Sarvangasana (aka Shoulder Stand)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sarvangasan is a restorative inversion that helps tone the entire body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s a complex posture that requires strength and balance, but it can also be a great way to reduce stress and fatigue. It&#8217;s believed to improve digestion and circulation, while also calming and relaxing the mind (<\/span><a href=\"https:\/\/pharmeasy.in\/blog\/health-fitness-benefits-of-sarvangasana-and-how-to-do-it\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To properly execute Sarvangasan:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and bring both knees toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your legs, hips, and torso off the ground until your body forms a straight line from head to toe.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands flat on the floor at the base of your spine for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for at least 10 seconds, focusing on deep breathing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To come out of the pose, slowly lower your legs back to the floor and roll onto one side before pushing yourself up into a seated position.<\/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=Unwind_With_These_Relaxing_Yoga_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-47367 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207627-1024x576.png\" alt=\"yoga pose lying on back\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207627.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207627-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207627.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207627-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207627.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Halasan_aka_Plough_Pose\"><\/span><b>Halasan (aka Plough Pose)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Halasan is a relaxing pose that helps to open the chest and back while calming the mind. It&#8217;s a great posture that can improve digestion, circulation, and respiratory health. It can also help relieve tension in the neck and shoulders (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8038747\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To properly execute Halasan:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and bring both knees toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise both legs over your head until they are parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands flat on the floor at the base of your spine for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for at least 10 seconds, focusing on deep breathing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To come out of the pose, slowly lower your legs back to the floor and roll onto one side before pushing yourself up into a seated position.<\/span><\/li>\n<\/ol>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a class=\"in-cell-link\" href=\"https:\/\/better-wl.onelink.me\/sS7F\/f39c705d\" target=\"_blank\" rel=\"noopener\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Performing different yoga poses on the back can help to open the chest and back, while also calming the mind. These restorative poses are a great way to reduce stress, fatigue, and tension, while also improving circulation and respiratory health. <\/span><span style=\"font-weight: 400;\">However, it is important to remember to take it slow and focus on your breathing as you perform each pose.<\/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=Unwind_With_These_Relaxing_Yoga_Poses\" 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>According to traditional yoga philosophy, the body contains five primary energy centers (8). These are known as chakras, and each one corresponds to particular physical, mental, and spiritual functions. By opening these chakras with yoga poses that focus on relaxation, you can help restore your mind and body balance.\u00a0\u00a0 One chakra that can benefit from [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":50489,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[52],"tags":[],"coauthors":[125],"class_list":["post-50486","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>Unwind With These Relaxing Yoga Poses While Lying On Your Back - BetterMe<\/title>\n<meta name=\"description\" content=\"Doing \u2605 YOGA POSES LYING ON BACK \u27a4 can help reduce stress and tension, improve circulation, and many more. Learn how to perform them with this step-by-step guide.\" \/>\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=\"Unwind With These Relaxing Yoga Poses While Lying On Your Back\" \/>\n<meta property=\"og:description\" content=\"Doing \u2605 YOGA POSES LYING ON BACK \u27a4 can help reduce stress and tension, improve circulation, and many more. Learn how to perform them with this step-by-step guide.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/\" \/>\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:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1541237930.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\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=\"Eve Chalicha\" \/>\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:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\"},\"headline\":\"Unwind With These Relaxing Yoga Poses While Lying On Your Back\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/\"},\"wordCount\":2022,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1541237930.jpg\",\"articleSection\":[\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">According to traditional yoga philosophy, the body contains five primary energy centers (<\/span><a href=\\\"https:\/\/www.yogabasics.com\/learn\/energy-anatomy\/5-elements-of-nature\/\\\"><span style=\\\"font-weight: 400;\\\">8<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">These are known as chakras, and each one corresponds to particular <a href=\\\"https:\/\/betterme.world\/articles\/yoga-with-dogs\/\\\">physical<\/a>, mental, and spiritual functions. By opening these chakras with yoga poses that focus on relaxation, you can help restore your mind and body balance.\u00a0\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">One chakra that can benefit from grounding poses is the root chakra, which is located at the base of your spine.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It is believed to be the energy center from which we draw our security and stability. When it's out of balance, due to stress, fatigue, or any other external factor, we can often feel anxious and out of sorts (<\/span><a href=\\\"http:\/\/www.imjournal.com\/abstracts\/pdf\/13044.pdf\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Yoga poses done while lying on your back can help open your root chakra and promote a sense of peace and relaxation.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here are some of our <a href=\\\"https:\/\/betterme.world\/articles\/advanced-yoga-poses\/\\\">favorites<\/a>:\u00a0<\/span>\\r\\n<h3><b>Shanti Asana (aka Peace or Corpse Pose)<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">The word \u201cShanti\u201d means peace in Sanskrit, and that is exactly what this pose offers. Essentially, it is mimicking the relaxation of a corpse but doing it with awareness. The idea is to give the mind and body total rest and relaxation.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To properly execute the Corpse Asan:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Lie on ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/\",\"name\":\"Unwind With These Relaxing Yoga Poses While Lying On Your Back - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1541237930.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Doing \u2605 YOGA POSES LYING ON BACK \u27a4 can help reduce stress and tension, improve circulation, and many more. 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Unwind With These Relaxing Yoga Poses While Lying On Your Back - BetterMe","description":"Doing \u2605 YOGA POSES LYING ON BACK \u27a4 can help reduce stress and tension, improve circulation, and many more. Learn how to perform them with this step-by-step guide.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Unwind With These Relaxing Yoga Poses While Lying On Your Back","og_description":"Doing \u2605 YOGA POSES LYING ON BACK \u27a4 can help reduce stress and tension, improve circulation, and many more. Learn how to perform them with this step-by-step guide.","og_url":"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/","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":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1541237930.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76"},"headline":"Unwind With These Relaxing Yoga Poses While Lying On Your Back","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/"},"wordCount":2022,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1541237930.jpg","articleSection":["Yoga"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">According to traditional yoga philosophy, the body contains five primary energy centers (<\/span><a href=\"https:\/\/www.yogabasics.com\/learn\/energy-anatomy\/5-elements-of-nature\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">These are known as chakras, and each one corresponds to particular <a href=\"https:\/\/betterme.world\/articles\/yoga-with-dogs\/\">physical<\/a>, mental, and spiritual functions. By opening these chakras with yoga poses that focus on relaxation, you can help restore your mind and body balance.\u00a0\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">One chakra that can benefit from grounding poses is the root chakra, which is located at the base of your spine.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">It is believed to be the energy center from which we draw our security and stability. When it's out of balance, due to stress, fatigue, or any other external factor, we can often feel anxious and out of sorts (<\/span><a href=\"http:\/\/www.imjournal.com\/abstracts\/pdf\/13044.pdf\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Yoga poses done while lying on your back can help open your root chakra and promote a sense of peace and relaxation.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here are some of our <a href=\"https:\/\/betterme.world\/articles\/advanced-yoga-poses\/\">favorites<\/a>:\u00a0<\/span>\r\n<h3><b>Shanti Asana (aka Peace or Corpse Pose)<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">The word \u201cShanti\u201d means peace in Sanskrit, and that is exactly what this pose offers. Essentially, it is mimicking the relaxation of a corpse but doing it with awareness. The idea is to give the mind and body total rest and relaxation.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To properly execute the Corpse Asan:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/","url":"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/","name":"Unwind With These Relaxing Yoga Poses While Lying On Your Back - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/yoga-pose-lying-on-back\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1541237930.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Doing \u2605 YOGA POSES LYING ON BACK \u27a4 can help reduce stress and tension, improve circulation, and many more. 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