Supine Asanas

These asanas are done by lying down on back.

Sarvangasana
Lie down on back.
Bring your legs and hands together.
Raise you’re both the legs up to 90 degree.
From here take your legs towards your head.
Then with the support of your hands raise your hip till your body is perpendicular to the ground.
Only your head, neck and shoulders remain in ground.
Maintain it as much as you can.
Then while releasing bend your legs and then bring your hip to the ground.
Then bring your kegs to the ground.
Do not raise your head.

Alternate
For those who cannot do this, can practice this with the help of wall.
Lie down near a wall.
Walk with your feet on the wall while your body remains on the ground.
You can give support to the hips with your hands.
Adjust yourself.

Benefits
This asana is good for thyroid (Hypo & hyper) problems.
Reduce weight, varicose vein, hernia, diabetes etc

Avoid Hypertension, cardiac problems, pregnancy, any recent surgery, cervical problem.





MatysasanaLie down on back.
Bring your legs and hands together.
With the help of hands lift your head and bend your head backwards and place the center of the head on the ground.Do it as much as possible.
Your chest may also be elevated to some extend.
Maintain this posture as long as you can.
Then realse and relax.

This asana should be compulsorily done after sarvangasa.
BenefitsAsthma,bronchitis,cervical spondylosis,thyroid problems




Pawanamuktasana

Lie down on back.
Bring your legs and hands together
Now lift your legs up to 90 degrees
Then bend your both the legs and encircle it with your hands.
As you breath out take your head and try to touch the knee joint.If you can you can breathe normally and maintain this posture.
If you cannot maintain this posture , as you inhale bring your head to the ground.
Lift your legs straight and then bring it to the ground.
Relax

BenefitsGas problems,flatulence,improves digestion,diabetes,relieves constipation

ContraindicationHypertension,ulcer,pregnancy,cervical spondylosis.

NaukasanaLie down on back.
Bring your legs and hands together
Take your both hands beyond your head.
Now lift your hands and legs, your body only resting on the hips.
Your head, hands and feet should be on the same line.
Do not rise too much.
Maintain this posture as long as you can with normal breathing.
If you cannot maintain this posture, repeat for 3 times.

Benefits:
Strengthens abdominal muscles .

Should be avoided by
Hypertension,Hernis,Ulcer