Supine Poses

When you say "supine", it means lying on your back. In essence, Supine Yoga Poses are exercises which are done when you are in the lying position, face upward.

Leg Pull

The Leg Pull Yoga Posture is a part of a series of leg exercises which should be performed in sequence to fully stretch and tone all muscles in the legs.

1. Straighten your right leg above your head and clasp the foot with both hands. If you cannot reach your foot, use a Belt or Yoga Strap to span the gap, or clasp your ankle, calf, or thigh.
2. Press the right leg fully straight, tighten the quadriceps, and extend the heel toward the ceiling. Then spread your toes and press the ball of the big toe away from you so the leg line spirals inward slightly and is directed outward in the direction the leg is pointing. As you do this, firmly press the sacrum down into the floor and gently pull the leg toward you, flattening the shoulder blades and rounding your chest.
3. Slide the left leg straight on the floor. Start on the center of the back of the left heel, as before, and roll the left thigh inward until the kneecap faces the ceiling. Then spread your toes and push outward through the ball of the foot. Continue pressing the sacrum firmly down, keep moving your shoulders toward the floor so the shoulder blades flatten, and press both feet away from you as you gently pull the leg in tighter.

These simple Single Leg exercises prepare the body for yoga asanas, strengthening in particular the abdominal and lower back muscles used to come up into the Yoga Headstand and trimming the waist and thighs. If your muscles are weak, you may find yourself arching your lower back or using your shoulders to help lift your legs. To get the most benefit from the yoga exercises, make sure that the full length of your back is resting on the floor and keep shoulders and neck relaxed. All of these yoga postures begin with legs together and palms down by your sides.

Single Leg Raises

In this series, one leg is raised while the other remains flat on the floor. At first you can push down with you hands to help lift your leg. Once your muscles are stronger, leave your hands palms up your sides. Keep both knees straight and press your lower back down to the floor to straighten the spine.

1. Inhaling, raise the right leg as high as possible; then exhaling, lowers it. Repeat with the left leg. Perform three times.
2.Inhaling, raise the right leg then clasp it in both hands and pull it toward you, keeping your head down. Take a few breaths.
3. Now raise your chin to your shin and hold for one deep breath; then, exhaling, lower the head down. Take a few breaths.

Citations

Yoga Exercises - Supine Poses, ABC-of-Yoga,


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