preloader
Yoga Poses and Asanas
Search Engine
Yoga Poses and Asanas
Search Engine

Supta swastikasana (Therapy)

सुप्त स्वस्तिकासन / Supine auspicious pose

October 8, 2024

Table of Contents [Expand All]
Introduction to the Asana

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

Benefits
  • Improves digestive function
  • Reduces fatigue
  • Reduces muscle tension
  • Improves spinal health
  • Opens the pelvic muscle<strong>s </strong>
Ailments Tackled
  • Stress and Anxiety
  • Insomnia
  • Menstrual Discomfort
  • Digestive Issues
Steps to perform the Asana: Supta swastikasana (Therapy)
  • 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.
Key Alignment Points
  • 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.
Common Misalignments / (Mistakes)
  • Rounding the back
  • Bending the knees too much
  • Collapsing the chest
  • Uneven distribution of weight on the hips
Contraindication / Cautions
  • 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
Asana Video :
Related Asanas
For Back Bend Yoga Poses

Therapy Yoga Asana

Setubandha Sarvangasana (Pre-Natal)

सेतुबन्ध सर्वंगासन  / Bridge pose

    The Sanskrit name is derived from Setu (सेतु) meaning bridge, Bandha (बन्धा) …

Yoga December 5, 2024
Featured
For Forward Bend Yoga Poses

Therapy Yoga Asana

Adho Mukha Virasana

अधो मुख विरासन  / Downward facing hero pose

    The name comes from the Sanskrit word Adho meaning “downward,” Mukha meaning …

Yoga October 1, 2024
Reviews

Leave a review for Supta swastikasana (Therapy)

Your email address will not be published. Required fields are marked *

Rating*

Asana Video Guide
Ailments Category :
Asana Categories
Props to be Used
Pose Types
User Login

Lost your password?
Google Searchable Engine
Cart 0