Category Archives: Supine Postures


This asana is a variation of Halasana. One should perform it only when one masters Halasana. In this asana,the body takes the shape of a circle and so it is called Vartulasana. Technique : Lie on the back and first practice Halasana. Then slowly raise the arms and hold the toes with the hands. Do… Read More »


Halasana is so named because the posture assumed in doing this asana resembles a plough, for which Hala is the Sanskrit word. Technique : Lie flat on the back with the arms stretched by the side of the body, palms flat on the ground. Place the legs together and keep them straight. Inhale and raise… Read More »


This is one of the most important asanas. Sarvangasana literally means ‘all parts pose’. When this asana is practiced, all the parts of the body are exercised. So it is called Sarvangasana. Technique: Lie on the back with the body fully stretched. Inhale as in complete Yogic breathing. Slowly raise the legs together. Then raise… Read More »

Viparitakarani Or Vilomasana

Mudras are the developed forms of asanas. Holding the body in particular postures in order to control the sense organs is of prime importance in asanas, whereas in Mudras, main thrust is given on Prana, the root of human life. Our scriptures speak very high about the achievement of Mudras in this world. He who… Read More »


This asana is also called ‘Suptagorakshasana’. Japa, Pranayama, Dhyana (Meditation) and other activities can be performed easily in this asana. This can be performed in two different postures. Technique (Posture 1) : Bend the right leg at the knee ind join the heel in front of the right side of the genitals. Similarly, bend the… Read More »


This asana is very beneficial to the waist and the abdomen. It is a bit difficult to practice but with continuous and regular practice, one will be able to practice it with ease. Technique : Lie flat on the back. Raise both the legs up. Now hold the left toe with the left hand and… Read More »


Matsyasana is known as Matsyasana because in this asana, with the help of Plavini Pranayama, one can float on the surface of water,like a fish.’Matsya’is the Sanskrit word for fish. This asana is not very difficult to perform. Some practice will enable one to perform this asana easily. This asana is very useful for concentration,… Read More »


When this asana is performed, the body takes the shape of scales. So it is called Tolangulasana. Technique : Lie with the foot-lock as in Padmasana. Place your hands, palms upward, under the middle part of the hips. If it is difficult to place the palms under the hips, lift the body up with the… Read More »


Setu means bridge; bandha means formation or construction. In this asana, the body is arched as if to form a bridge. So this asana is called Setubandhasana. This asana is very easy to practice. Persons of any age can practice this asana. Technique: lie on the back. bend both the knees. Raise the loins and… Read More »


As its name suggests, this asana gives relief from excess wind in the belly. This asana can be performed by raising one leg or both the legs. Technique : Lie flat on the back. Keep the heels of both (he legs together. Inhale deeply and bend the right knee towards the stomach and hold it… Read More »