7.3 Prone & Supine Asanas: Technique, Benefits & Contraindications

Prone & Supine Asanas: Technique, Benefits & Contraindications

Following the standing and sitting series, the Common Yoga Protocol transitions practitioners to the floor for prone (lying on the abdomen) and supine (lying on the back) asanas. These ground-based postures eliminate balance concerns and allow direct engagement with gravity.

Prone postures emphasize strengthening the posterior kinetic chain, expanding the rib cage against the resistance of the mat, and stimulating the abdominal viscera. Supine postures focus on pelvic alignment, core abdominal engagement, inverted venous drainage, and systematic physiological relaxation.

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1. Prone Asanas in the Common Yoga Protocol

Prone Series Progression in CYP:
  [Makarasana]   --> Restorative Prone Relaxation & Diaphragmatic Breath
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  [Bhujangasana] --> Anterior Thoracic Lift & Spinal Extensor Strengthening
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  [Shalabhasana] --> Posterior Kinetic Chain Activation & Pelvic Toning
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  [Makarasana]   --> Restorative Recovery & Cardiovascular Calming

1. Makarasana (Crocodile Pose)

• Sanskrit Etymology: Makara (Crocodile) + Asana. The practitioner rests motionless like a crocodile on a riverbank.
• Step-by-Step Technique:
  1. Lie flat on the abdomen in a prone position.
  2. Separate the legs comfortably (1.5 to 2 feet apart), turning the heels inward facing each other and the toes pointing outward to the sides.
  3. Bend both elbows, folding the forearms across the front of the mat. Rest the forehead on the folded hands, or turn the head to one side resting the cheek on the forearms.
  4. Close the eyes gently. Allow the entire body to sink into the floor. Breathe deeply and slowly into the abdomen, feeling the belly press gently against the floor during inhalation.
• Physiological & Therapeutic Benefits:
  • Essential resting and restorative prone posture; neutralizes muscular tension in the erector spinae, gluteals, and lower back.
  • Flattens excessive lumbar lordosis and relieves mechanical pressure on lumbar intervertebral discs.
  • Directs air into the posterior lower lobes of the lungs, optimizing ventilation-perfusion matching without requiring muscular effort.
  • Promotes relaxation and helps counter stress and anxiety (CYP booklet).
• Contraindications & Safety:
  • CYP booklet caution: Avoid in low blood pressure, severe cardiac problems and pregnancy. The booklet says it relaxes the lower back, helps recovery from back problems and is used for relaxation between all prone postures.

2. Bhujangasana (Cobra Pose)

• Sanskrit Etymology: Bhujanga (Serpent / Cobra) + Asana. The posture evokes a serpent raising its hooded head.
• Step-by-Step Technique:
  1. Lie flat on the abdomen with feet together and tops of the feet resting on the mat.
  2. Place the palms flat on the floor beside the chest directly under the shoulders, keeping the elbows tucked in close to the torso.
  3. Rest the forehead or chin on the floor.
  4. Inhale slowly, peel the head, neck, and upper chest off the floor using the strength of the back muscles, with minimal downward pressure on the hands.
  5. Arch the spine upward only up to the navel (Nabhi), ensuring the navel remains in contact with the mat.
  6. Direct the gaze gently upward toward the ceiling without hyperextending the cervical spine. Hold for 10–20 seconds with normal breathing.
  7. Exhale, slowly lower the chest, neck, and chin back down to the floor, and relax into Makarasana.
• CYP Key Alignment Rule: In the Common Yoga Protocol, Bhujangasana is performed as a modified low cobra where the navel remains grounded on the floor, protecting the lumbar spine from hyperlordotic compressive jamming.
• Sarala Bhujangasana (easy cobra): The CYP booklet first teaches a gentler stage with the forearms and elbows on the floor beside the body, lifting the chin and chest up to the navel region, before full Bhujangasana with the palms beside the chest.
• Physiological & Therapeutic Benefits:
  • Strengthens deep spinal extensors (erector spinae, multifidus, semispinalis).
  • Expands the thoracic cavity, increasing lung vital capacity and relieving postural kyphosis.
  • Massages the adrenal glands, stimulating balanced endocrine secretion; tones the ovaries, uterus, and liver.
  • Relieves mild lumbar backache caused by prolonged sedentary sitting.
• Contraindications & Safety:
  • Peptic Ulcers & Abdominal Hernias: Increased intra-abdominal pressure can exacerbate ulceration or herniation.
  • Recent Abdominal Surgery: Avoid for 2–3 months after abdominal surgery (CYP booklet).
  • Pregnancy: Prone weight-bearing is contraindicated in the second and third trimesters.

3. Shalabhasana (Locust Pose)

• Sanskrit Etymology: Shalabha (Locust / Grasshopper) + Asana. The legs elevate backward like a locust taking flight.
• Step-by-Step Technique:
  1. Lie prone on the abdomen with legs together, feet extended, and chin resting on the mat.
  2. Make loose fists with the hands (thumbs tucked inside the fingers) and place the fists beside the thighs or under the groins, palms facing upward.
  3. Inhale deeply, engage the gluteal muscles and hamstrings, and smoothly lift both straight legs together off the floor without bending the knees.
  4. Keep the chin anchored on the mat and maintain the pelvic basin grounded.
  5. Hold the elevated position for 10–15 seconds with steady breathing.
  6. Exhale, slowly lower both legs back to the floor in a controlled manner; release the fists and rest in Makarasana.
• Physiological & Muscular Benefits:
  • Strongly activates the posterior kinetic chain: gluteus maximus, hamstrings (biceps femoris, semitendinosus, semimembranosus), and erector spinae.
  • Massages the pelvic viscera, stimulates renal and hepatic circulation, and improves intestinal peristalsis.
  • Strengthens the lumbosacral region and promotes sciatic nerve resilience.
• Contraindications & Safety:
  • Severe Hypertension & Cardiovascular Disease: The bilateral elevation of the lower extremities against gravity significantly increases intra-abdominal, intrathoracic, and systemic arterial blood pressure, straining the myocardium.
  • Peptic Ulcers, Abdominal Hernias, and Pregnancy: Avoid. (CYP booklet: cardiac patients should avoid it; people with high blood pressure, peptic ulcers or hernia should also avoid it; with severe lower back pain, proceed cautiously.)

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2. Supine Asanas in the Common Yoga Protocol

Supine Series Progression in CYP:
  [Setubandhasana]  --> Pelvic Elevation & Posterior Chain Engagement
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  [Uttana Padasana] --> 30° Core Engagement & Abdominal Organ Stimulation
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  [Ardha Halasana]  --> 90° Inversion & Venous Return Facilitation
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  [Pavanamuktasana] --> Visceral Compression, Apana Release & Lumbar Stretch
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  [Shavasana]       --> Complete Somatic Relaxation & Parasympathetic Absorption

1. Setubandhasana (Bridge Pose)

• Sanskrit Etymology: Setu (Bridge) + Bandha (Lock / Formation) + Asana. The arched body resembles an architectural bridge.
• Step-by-Step Technique:
  1. Lie supine on the back with arms alongside the body.
  2. Bend both knees, bringing the heels close to the buttocks, keeping the feet and knees hip-width apart and parallel.
  3. Reach down with the hands and grasp the ankles firmly with the fingers (or place the palms flat on the floor beside the hips if ankles cannot be reached).
  4. Inhale, press firmly into the soles of the feet and shoulders, and raise the thighs, hips, and lower/middle back off the floor.
  5. Lift the chest toward the chin without forcing the chin forward, creating a natural sternal lift.
  6. Hold for 10–20 seconds with normal breathing, keeping the knees tracking parallel.
  7. Exhale, slowly lower the spine back down to the floor vertebra by vertebra, and extend the legs.
• Physiological & Endocrine Benefits:
  • Strengthens the gluteals, hamstrings, and spinal extensors while opening the hip flexors (iliopsoas).
  • The sternal lift toward the chin exerts gentle pressure on the anterior neck, stimulating the thyroid and parathyroid glands.
  • Expands the thoracic cavity, relieving mild respiratory congestion.
  • Alleviates mild psychological depression, nervous exhaustion, and stress.
• Contraindications & Safety:
  • Ulcers, hernia and advanced pregnancy (CYP booklet); take care with neck injuries. In the final position the head and shoulders stay on the floor, and the hands may support the waist.

2. Uttana Padasana (Raised Feet Pose)

• Sanskrit Etymology: Uttana (Raised / Elevated) + Pada (Leg / Foot) + Asana.
• Step-by-Step Technique:
  1. Lie flat on the back with legs together and arms placed alongside the body, palms pressing flat into the mat.
  2. Inhaling, slowly raise both legs together to an angle of 30 degrees without bending the knees (CYP booklet).
  3. Keep the knees straight, toes pointed, and the lower back pressed firmly into the floor (avoiding excessive lumbar hyperextension).
  4. Maintain normal breathing for 10–20 seconds.
  5. Exhale, slowly and with control lower both legs back down to the floor without dropping them abruptly. Repeat once more.
• Physiological & Core Benefits:
  • Strongly strengthens the anterior abdominal musculature, specifically the rectus abdominis, transversus abdominis, and iliopsoas.
  • Massages the small and large intestines, stimulating sluggish bowel motility and enhancing the digestive fire (Samana Vayu).
  • Tones the pelvic floor and lower abdominal viscera.
• Contraindications & Safety:
  • Acute Lumbar Disc Herniation & Severe Lower Back Pain: Elevating both extended legs to 30 degrees creates a long lever arm that exerts substantial compressive shear force across the L4–L5 and L5–S1 segments.
  • Abdominal Hernia and Advanced Pregnancy: Avoid due to elevated intra-abdominal pressure.
  • Hypertension: Practise with one leg at a time, without holding the breath (CYP booklet).

3. Ardha Halasana (Half Plow Pose)

• Sanskrit Etymology: Ardha (Half) + Hala (Plow) + Asana. The legs form a 90-degree right angle resembling half of a traditional agricultural plow.
• Step-by-Step Technique:
  1. Lie flat on the back with legs together and palms pressing flat into the mat beside the thighs.
  2. Raise both legs together without bending the knees and pause at 30 degrees; after a few seconds raise them to 60 degrees; then raise them to 90 degrees, the final position (CYP booklet).
  3. Keep the knees straight, feet relaxed, and the back of the head, shoulders, and entire lumbar spine grounded on the mat.
  4. Hold the vertical position for 15–30 seconds with normal, steady abdominal breathing.
  5. Exhale, slowly lower the legs back to the mat with continuous muscular control, keeping the knees unbent and without lifting the head.
• Physiological & Hemodynamic Benefits:
  • Venous Return Enhancement: Reversing the gravitational gradient in the lower extremities drains pooled venous blood and interstitial lymph from the saphenous veins back into the femoral veins and inferior vena cava, relieving varicose veins and pedal edema.
  • Decongests pelvic organs and improves mesenteric venous drainage without imposing compressive loading on the cervical vertebrae (unlike full Halasana or Sarvangasana).
  • Strengthens deep abdominal stabilizers and hamstrings.
• Contraindications & Safety:
  • People with lumbosacral (lower back) pain should not raise both legs together; avoid with abdominal injuries and hernia (CYP booklet). The booklet adds that it benefits hypertensive patients if practised with care.

4. Pavanamuktasana (Wind-Relieving Pose)

• Sanskrit Etymology: Pavana (Wind / Air) + Mukta (Release / Free) + Asana.
• Step-by-Step Technique:
  1. Lie flat on the back with legs together and arms beside the body.
  2. Inhale, bend both knees, and draw the thighs tightly against the chest.
  3. Interlock the fingers of both hands around the shins just below the knees.
  4. Exhale deeply, pressing the thighs firmly against the abdomen.
  5. Lift the head and shoulders off the floor, bringing the chin or nose toward the space between the knees.
  6. Hold for 10–20 seconds with normal shallow breathing.
  7. Inhale, lower the head and shoulders to the mat; exhale, release the hands, lower the feet, and slide the legs flat.
• Physiological & Digestive Benefits:
  • The bilateral compression of the ascending and descending colons assists in the elimination of trapped intestinal flatus (Apana Vayu release) and relieves chronic constipation.
  • Stretches and decompresses the lumbar paraspinal muscles and sacroiliac joint.
  • Stimulates the reproductive organs and relieves pelvic congestion.
• Contraindications & Safety:
  • Hypertension & Cervical Spondylosis (common modification): Practitioners with high blood pressure, heart disease, or cervical spondylosis must keep the head grounded flat on the mat throughout the practice, compressing only the knees to the chest without lifting the head.
  • CYP booklet caution: Avoid with abdominal injuries, hernia, sciatica or severe back pain, and during pregnancy.

5. Shavasana (Corpse Pose)

• Sanskrit Etymology: Shava (Corpse) + Asana. The body lies motionless and relaxed like a lifeless body.
• Step-by-Step Technique:
  1. Lie flat on the back on the mat. Separate the legs comfortably 1 to 1.5 feet apart, allowing the feet to fall naturally outward.
  2. Place the arms 6 to 9 inches away from the sides of the torso, with palms facing upward and fingers loosely curled in natural relaxation.
  3. Keep the head and spine in a straight line; close the eyes gently.
  4. Direct mindful, non-judgmental awareness through the physical body systematically, progressing from the toes upward through the ankles, calves, knees, thighs, pelvic floor, abdomen, chest, back, shoulders, arms, throat, facial muscles, and crown of the head.
  5. Release all conscious muscular effort and observe the spontaneous, effortless breath.
• Physiological & Neurological Adaptations:
  • Activates profound parasympathetic nervous system dominance, downregulating sympathetic fight-or-flight arousal.
  • Reduces systemic metabolic rate, oxygen consumption, blood lactate levels, and arterial blood pressure.
  • Facilitates neuroplastic consolidation of motor learning and physiological adaptations accrued during preceding active asanas.
• Contraindications & Safety:
  • No contraindications. Universal regenerative practice for all ages and clinical conditions.