Supine Half Lotus Pose: A Gentle Stretch for the Hips and Back

Supta Ardha Padmasana, or supine half lotus pose, is a gentle yoga pose that stretches the hips, back and ankles. It is a great pose for beginners or those who are looking for a pose that is both relaxing and invigorating and a wonderful introduction to build up to half lotus tree pose.

To perform supine half lotus pose, start by lying on your back on a yoga mat or blanket. Bend your knees and place the soles of your feet on the floor. Cross your right ankle over your left thigh so that your right ankle is resting on your left thigh. If you are unable to do this, you can simply place your right foot on your left thigh.

Gently press your right knee down towards the floor. You may want to use a strap or belt to help you hold your right knee in place. If you are feeling any pain, simply release your right knee and place your foot back on the floor.

Rest your arms softly by your sides, with your palms facing up towards the sky. Close your eyes and take a few full deep breaths here. Relax your body and allow yourself to sink into this pose, inviting your yoga mat to rise up to hold you.

Stay in this pose for 5-10 breaths, then slowly release your right leg and repeat it on the other side.

Supine half lotus pose is a great pose for opening the hips and improving flexibility. It can also help to relieve tension in the back and neck. If you are feeling any pain, simply release the pose and come out of it listen to your body.

Benefits Of Supine Half Lotus Pose:

• Opens the hips
• Improves flexibility
• Relieves tension in the back and neck
• Promotes relaxation
• Improves circulation

Please be sure to start slowly and listen to your body. With practice, you will be able to hold the pose for longer periods of time and reap the many benefits of this pose.

Tips For Practicing Supine Half Lotus Pose:

• If you are unable to cross your ankle over your thigh, you can simply place your foot on your thigh.
• Use a strap or belt to help you hold your knee in place if needed.
• If you feel any pain, simply release the pose and come out of it.
• Breathe deeply and relax your body as you hold the pose.

Variations Of Supine Half Lotus Pose:

• You can place a bolster or rolled blanket under your knees for support.
• You can also extend your arms overhead and clasp your hands together in prayer.
• If you are feeling more adventurous, you can try to lift your head and shoulders off of the floor.