Supta swastikasana (Therapy)

The Sanskrit name is derived from “Supta” means ” supine” and “swastika” is auspicious and asana meaning “posture” or “seat”.

• Place your yoga mat on a flat, spacious surface.

• Fold the blanket neatly and place it at the top of your mat.

• Position the bolster horizontally across the middle of your mat.

• Sit comfortably on the mat with your legs extended in front of you.

• Center your pelvis and spine on the mat, ensuring an upright and aligned posture.

• Bend your knees and bring the soles of your feet together in front of you, allowing your knees to fall out to the sides.

• Gently slide your feet towards your pelvis, adjusting the distance to a comfortable level.

• Slide the folded blanket underneath your tailbone to provide support and elevation.

• Adjust the height of the blanket to suit your comfort level and pelvic tilt.

• Slowly lower your upper body backwards onto the bolster, using your hands for support if needed.

• Keep your spine lengthened and your head resting comfortably on the bolster.

• Position the bolster horizontally along the length of your spine, providing support from your lower back to your head.

• Ensure that the bolster is situated evenly and comfortably beneath your entire spine.

• Allow your arms to rest comfortably by your sides with your palms facing up.

• Close your eyes and take a few deep breaths, allowing your body to relax and settle into the pose.

• If desired, you can place additional blankets or pillows under your knees or thighs for extra support and relaxation.

• Experiment with different props and adjustments to find the most comfortable and supportive configuration for your body.

• Remain in Supta Swastikasana with bolster and blanket support for 5-10 minutes, or as long as feels comfortable and beneficial for your practice.

• To release the pose, gently release the legs and roll onto one side by using your hands come up to a seated position.

• Flex your right foot to protect your ankle and knee joints.

• Aim to align your right knee with your left ankle, creating a 90-degree angle at the knee joint.

• Keep your spine neutral and elongated, avoiding any rounding or arching of the lower back.

• Both sides of your body feel balanced and equally supported in the pose.

• Rounding the back

• Bending the knees too much

• Collapsing the chest

• Uneven distribution of weight on the hips

• Avoid in case of arthritis or knee and hip surgery

• Avoid in case of severe lower back pain or herniated discs

• Avoid during Pregnancy

• Avoid in case of sciatica pain