Hey there, yoga lovers! Welcome to another soothing session on the mat. If you’re feeling the weight of a hectic week—whether it’s stress, tension, or just the daily grind—this supine yoga sequence is your ticket to deep relaxation. Filmed and guided by the wonderful Suzie, this all-lying-down flow focuses on poses done entirely on your back (that’s what “supine” means!), making it accessible for beginners, busy folks, or anyone craving a gentle unwind.
These poses are a game-changer for calming the nervous system, easing anxiety, and releasing built-up tension in the hips, low back, and spine. You’ll need just your mat and a quiet space—maybe dim the lights and cue up some soft music for extra bliss. Let’s dive in and flow together. Remember to listen to your body, breathe deeply, and modify as needed. Ready? Let’s begin.
Getting Started: Set the Scene
Lie down on your back in a comfortable, neutral position. Arms rest long by your sides, palms facing down. Close your eyes for a moment and tune into your breath—inhale for four counts, exhale for four. This sequence is all about surrender and softness, so honor any tight spots with props like a blanket under your head or a bolster under your knees if that feels supportive.
1. Waterfall Pose (Viparita Karani) – Kick Off with Inversion Magic
Start by easing onto your back, arms extended alongside your body, palms down. Slowly lift both legs straight up toward the sky, like you’re creating a gentle waterfall cascading upward. If there’s a gap between your low back and the mat, draw your awareness there—engage your core lightly to press your entire spine down, closing that space for a supported feel.
For an extra layer of mindfulness, place your left hand on your heart and your right on your belly. Feel the rise and fall of your breath here. Take 5-8 deep breaths, inhaling calm and exhaling any lingering stress. This restorative inversion boosts circulation, soothes the mind, and is a quick fix for swollen feet after a long day.
Pro Tip: If lifting both legs feels intense, bend your knees slightly or rest your legs against a wall for a more passive version. Hold for up to 2 minutes if you’re loving it.
Gently release by bending your knees into your chest, curling into a tiny ball. Rock side to side like a gentle massage for your low back—ahh, that feels good!
2. Supine Twist (Thread-the-Needle Variation) – Unwind the Spine
From your tiny ball, hug your right knee close to your chest while extending your left leg long along the mat. Inhale to draw that right knee even closer, then exhale to guide it across your body toward the left side of your mat. Open your arms into a T shape, palms up, and turn your gaze to the right. Aim to keep both shoulder blades grounded—resist the urge to lift one off the mat.
Breathe deeply here for 3-5 breaths, feeling the twist massage your mid-back and release hip tension. This pose is a detox for your spine, improving digestion and easing that “stuck” feeling from desk life.
Inhale back to center, then exhale to release your right leg long. Switch sides: Hug your left knee in, extend the right leg, and twist left knee across to the right. Arms in T, gaze left, shoulders down. Another 3-5 breaths, then return to center and melt into your tiny ball for a quick rock side to side. Sweet relief!
3. Reclined Pigeon (Figure Four Stretch) – Open Those Hips Deeply
Plant your feet on the mat, hip-width apart, knees bent. Cross your right ankle over your left thigh, forming a figure four shape—keep that right foot flexed to protect your knee. If this already feels like a yummy hip opener, stay here for 5 breaths, hands resting on your belly.
For more intensity, lift your left foot off the mat, interlace your fingers behind your left thigh, and draw it gently toward your chest. Want to add a hamstring bonus? Straighten your left leg toward the sky, hands still clasped behind the thigh. Whichever variation calls to you, inhale to lengthen your spine, exhale to deepen the stretch. Hold for 5-8 breaths, then slowly release and switch sides.
Repeat on the left: Ankle over right thigh, flex the foot, and explore the options—static hold, knee-to-chest pull, or full leg extension. Breathe into the outer hip, where so much emotional tension hides. This pose is gold for runners, desk warriors, or anyone with sciatica vibes.
4. Happy Baby (Ananda Balasana) – Playful Release for Hips and Groin
Knees wide as your mat, draw them toward your armpits. Reach up to grab the outer edges of your feet (or ankles/shins if that’s easier), soles facing the sky. Flex your feet and gently rock side to side, or extend one leg at a time for a hamstring kiss. For a static hold, pull your knees wider and breathe into the inner thighs—pure bliss for the groin and low back.
Options abound: Rock like a happy infant for fun, or stay still to target those deep hip flexors. Take 5-8 breaths, then exhale to release feet to the mat. This joyful pose not only stretches but invites a sense of play, melting away adulting stress.
5. Bridge Pose (Setu Bandhasana) – Energize and Strengthen
Feet planted, inhale to press into your feet and palms, lifting your hips skyward. Squeeze your glutes and inner thighs as you lift one vertebra at a time. Exhale to lower slowly. Repeat twice more: Inhale lift, exhale lower.
On the third round, hold at the top for 3 breaths. Feeling adventurous? Roll your shoulders under, clasp hands behind your back (arm bind), and press firmly into the mat to deepen the lift. This backbend opens the chest, strengthens the glutes, and counters hours of slouching—hello, better posture!
Release down vertebra by vertebra, melting into the mat.
6. Shoulder Stand (Sarvangasana) – Playful Inversion Exploration
Arms long by your sides, legs extended up. Roll back onto your shoulders, lifting your hips and legs toward the sky. Bend your elbows, place hands on your low back for support, and keep your neck neutral—gaze softly down your nose, no craning!
Breathe steadily (easy to forget here—stay mindful!). Beginners: Keep legs straight up. Advanced? Play with variations like knees to chest, legs wide in a V, or one leg extended while the other bends. Listen to your neck; if anything pinches, ease out.
To exit gracefully: Bend knees to forehead, palms to the mat, and roll down slowly. Curl into a tiny ball and rock side to side—low back love incoming!
Safety Note: Skip if you have neck issues; use a chair or wall for support instead.
Wind Down: Child’s Pose and Seated Close
When ready, rock forward to all fours. Widen your knees, big toes touching, and fold forward into Child’s Pose—hips to heels, arms extended, forehead to mat. Though not strictly supine, this gentle forward fold seals the relaxation, releasing any final tension. Breathe here for 5-10 breaths.
Rise to a comfortable seat. Inhale arms overhead, exhale palms to heart center. Namaste—thank you for flowing with me!
Final Thoughts: Make This Your Ritual
This 20-30 minute sequence is perfect for bedtime, mornings, or anytime you need a reset. Regular practice promotes profound mind-body calm, reducing anxiety and boosting sleep quality. How did it feel? Drop a comment below with your favorite pose or questions—I’d love to hear! If this resonated, subscribe for more flows, and hit that like button to support the channel. Until next time, keep breathing deep and moving with grace. Namaste! 🌿
Photos and video credits: Yoga with Suzie. Always consult a doctor before starting a new practice, especially with inversions.
