Join your feet and slowly take your legs to the left side while inhaling deeply. Inhale deeply while bending the legs to left side. Take the hand of the same side of arm to touch your feet while looking at the other hand in the opposite direction. Turn your head to the opposite side and focus your gaze on the fingertips of the hand while practicing Jathara Parivartanasana (A) or the Abdominal Twist Pose. Hold your right knee with the left hand and turn your head to the right side. While in the pose, do not hold the breath. Inhale, extend the chest and abdomen out and hold breath for a few seconds. Exhale deeply and draw both knees to your chest while exhaling deeply and clasp your hands around them. Lower your knees to the right while practicing Jathara Parivartanasana (A) or the Abdominal Twist Pose while exhaling deeply. Stretch your arms out such that they create one straight line with the shoulders while exhaling deeply. Breathing out, gently bend backward, pushing your pelvis forward and keeping your arms in line with your ears and elbows, keeping your knees straight. Keep breathing deeply in this position. Keep your hips on your heels.

If this feels good, see if you can capture your heels with your hands for a bound variation. Poses like Reclining Bound Angle Pose (Supta Baddha Konasana) and Corpse Pose (Savasana) are practiced while lying on your back. Then arch your back-send your shoulders back and heart forward. These are done one after the other on one side and then repeated on the other side. Then you can move on to more strenuous poses that strengthen the body and increase endurance. You can also help increase circulation by raising one leg at a time to the sky. These poses help in relieving constipation when practiced regularly. Try these yummy, supine yoga poses and use them to jazz up your end-of-practice sequence, or create an entire practice surrounding the position of lying on your back. There are times in your life when your yoga practice will want or need to be done completely on your back. Energy AnatomyThe foundation of all life, of the whole universe, is the subtle life force energy the yogis call ‘prana.’ This mystical energy flows through our bodies and generates our every action - from gross physical movements to minute biochemical processes.Hatha and Tantra yogas have developed a rich description of the anatomy of the subtle or energy body, including the different types of energies, the nadi energy channels and chakra energy centers.

Intermediate SequencesBy adding challenging postures to the beginning sequences, these posture flows are the most complex, vigorous and long. Make sure that the legs are not bent unlike the version (A) of Jathara Parivartanasana. Now, lift your head and make your chin touch the knees. They stretch shoulders, chest, middle spine, hips, lower back, and upper back and make them supple and flexible. Whatever the purpose of a particular practice session, it should begin with 2 - 3 warm-up postures, such as Mountain, Downward Facing Dog or Sun Salutation, as they stretch the spine, arms and legs. Supine spinal twist yoga pose are beneficial in relieving stiffness or pain in your spine, hips, or lower back thereby stretching and strengthening them. Lie down on your back to practice this asana. Practice the same asana from another side. Many of our regular daily activities tend to emphasize the use of one part or side of the body.

This completes one round of Supine Twist Pose Variation Crossed Legs. Practice the pose on the other side. Lengthen the side of your body, pressing the top of your toes in the ground. Your toes can be pointing slightly inward, creating pigeon toes. We’ve learned that not only can adopting a yoga practice help you calm your mind and connect with your breath to give you psychological benefits, but it can also help you get physically fit, as well. Plank is also one of the movements that help you prepare for the chaturanga, a challenging pose that you will experience when more advanced. Supine spinal twist yoga poses help in relieving stress and anxiety. You can practice this supine spinal twist yoga pose or stay in the pose if you feel comfortable. Close your eyes and feel the stretch. Stretch your arms out to the sides so that your shoulders are at a 90-degree angle to the floor and your palms are lying flat on the ground. Stretch your arms out to the sides.