nilambu: Supine and Prone Postures

nilambu.com - a personal yoga studio

[ print this page | close this page | home ]

Supine and Prone Postures

Benefits: Stretch the abdomen; increase mobility of the spine and hips; Strengthen the back, arms and legs; Stimulate the parasympathetic nervous system (responsible for breathing and digestion) and therefore can deeply soothing.

Cautions: Be wary of these poses after abdominal surgery. Keep lumbar spine extended and lengthened by stretching legs and trunk away from each other. Do not strain the knees by locking them up.

Lake or Legs up the Wall Pose
Viparita Karani

Sun Salutation
Surya Namaskar

Knees, Chest, Chin Pose
Ashtanga Namaskara

Four Limb Staff Pose
Chaturanga Dandasana Catur = four Anga = limb, Danda = stick or rod (chaht-tour-ANG-ah don-DAHS-anna)

Couch Pose (Infinity pose)
Anantasana Ananta = the eternal one

Reclined Big Toe Pose
Supta Padangusthasana (soup-TAH pod-ang-goosh-TAHS-anna)

Downward Dog Pose
Adho Mukha Svanasana Adho = Downward Mukha = Face Svana = dog

Standing Forward Bend
Uttanasana

Frog Pose
Bhekasana Bheka = Frog (bec-KASH-anna)

Sideways Backbend
Parsva Dhanurasana

Tortoise Pose
Kurmasana

Cow Face Pose
Gomukhasana (go-moo-KAHS-anna)

Downward Facing Intense West Stretch Pose
Adhomukha Paschimottasana

Upward Extended Foot Pose
Urdhva Prasarita Padasana

Revolved Abdominal Pose (for back ache, bend knees)
Jathara Parivartanasana

Reclined Knee to Chest Pose
Eka Pada Supta Pavanmuktasana

Plough Pose
Halasana

Child’s Pose
Balasana

Face Down Corpse Pose
Savasana

nilambu.com - a personal yoga studio

[ print this page | close this page | home ]