Yoga Flow: Relax and Rejuvenate with this 20-Minute Sequence Done Lying Down

Resting and recharging are essential for our overall well-being, yet often neglected in our fast-paced lives. However, taking the time to slow down and relax can have numerous benefits for both our physical and mental health. Yoga teacher Victoria Rutledge, E-RYT 500, emphasizes the importance of slowing down to cultivate self-awareness and improve communication with ourselves and our communities.

While a long nap may not always be feasible, a 20-minute yoga practice done entirely lying down can be just as effective in rejuvenating the body and mind. With just a yoga mat, timer, blanket, and optionally two yoga blocks, you can engage in a series of supine poses that promote relaxation and release tension.

Supine poses, where you lie on your back, allow you to take advantage of gravity to relax your entire body. These poses are particularly beneficial for counteracting the strain on your spine and pelvis from prolonged sitting or standing. Additionally, lying on your back supports circulation around your spine, promoting long-term spinal health and mobility.

The 20-minute yoga flow lying down includes a series of poses that target different areas of the body and promote relaxation. The sequence starts with Corpse pose with knees bent (Savasana), which helps relieve low back tension and grounds you with your feet flat on the floor. This is followed by Eye of the needle pose (Sucirandhrasana) and Twisted eye of the needle pose (Parsva Sucirandhrasana) to open up tight hip muscles and reduce spinal tension.

Reclined bound angle pose (Supta Baddha Konasana) stretches the inner thighs, groin, and hips while opening up the chest for improved breath capacity. Supported bridge pose (Setu Bandhasana) involves using a yoga block or props to elevate your hips above your heart, reducing blood pressure and promoting relaxation. Finally, Banana pose (Bananasana) offers a deep release in the side body and lower back, requiring minimal effort for maximum reward.

Before starting the yoga flow lying down, it is essential to create a comfortable environment by dressing warmly, setting up your space with a blanket for extra padding, and using an eye mask to block out light. Each pose should be held for a few minutes while focusing on deep, diaphragmatic breathing and relaxing the body.

By incorporating this 20-minute yoga flow lying down into your routine, you can effectively recharge your body and mind, release tension, improve breathing, and enhance your overall well-being. So, the next time you feel fatigued or overwhelmed, consider taking a few minutes to slow down, relax, and connect with yourself through the power of yoga.