Supta Sukhāsana - Supine Easy Pose

(Sweetness/easy/comfortable pose – lying down variation)

1. Lay your blocks down side by side at one end of your mat, with the longest ends touching.

2. Cross your legs on top of the blocks, with the outer ankles close to the outer edge of the support while your buttocks remain on the mat.

3. Place your hands on the floor either side of your waist, so that you can take your weight onto them. Lift up your buttocks and tuck them under, towards the blocks, placing the buttocks back onto the floor as you do so, so that the pelvis is tilted. While the buttocks are briefly lifted off the floor, draw in your lower abdomen and lift the chest to help the tilting of the front hips towards the head.

4. Once you are laying down, stretch your arms over your head allowing the abdomen, chest and shoulders to open up. Let your armpits soften with the breath and let the back shoulder joints deepen.

5. Lie until the brain feels settled and the eyes are relaxed from the back. Keep the back brain wide throughout and the temples receding away from the skin.

6. Lie until the brain feels settled and the eyes are relaxed from the back.

7. Keep the back brain wide throughout and the temples receding away from the skin.

8. Repeat for second side with similar focus for the back brain.

Contraindications

• If there is any tightness in the knees, the asana should be practised with the same blanket support underneath the shins as above.

• If the shoulders are tight or the lower back grips, then place a cushion or other similar support, either supporting from the elbows to the hands or simply from the wrists to the hands.