11.3 Prone, Supine & Deep Relaxation Asanas (Practical 5.9 to 5.12)

Prone, Supine & Deep Relaxation Asanas (Practical 5.9 to 5.12)

The final practical section of the YCB Level 2 syllabus evaluates the candidate's mastery of Prone Postures (Viparita Sthiti), Supine Core and Inverted Openers (Uttana Sthiti), and Deep Conscious Relaxation (Shavasana). In prone asanas, the anterior surface of the body rests on the mat, utilizing gravitational resistance against the anterior abdominal wall to massage internal viscera and build isometric power in the posterior spinal erectors. In supine postures, the spine is supported by the floor, enabling controlled pelvic stabilization, core engagement, and systemic venous return. Finally, Shavasana integrates the entire session through systematic neuro-autonomic reset.

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1. Practical 5.9: Prone Postures (Makarasana, Bhujangasana, Shalabhasana, Dhanurasana)

1.1 Makarasana (Crocodile Pose — Prone Restorative)

• Sanskrit Etymology: Makara (crocodile or sea monster) + Asana (posture). Like a crocodile basking motionlessly on a riverbank with its belly against the earth, the body rests in effortless stability.
• Starting Position (Sthiti): Prone position (lying flat on the abdomen).
• Entry & Breathing Mechanics:
  1. Separate the legs comfortably, about 1.5 to 2 feet apart, with the heels turned inward facing each other and the toes pointing outward.
  2. Cross both arms in front of the chest, placing the left palm on the right upper arm/shoulder and the right palm on the left upper arm/shoulder (or folding the forearms and resting the forehead or cheek on the forearms).
  3. Allow the armpits and chest to sink softly toward the mat, relaxing the gluteals, lumbar spine, and neck.
• Final Posture Maintenance & Drishti:
  • Maintain for 1 to 3 minutes with deep, slow diaphragmatic breathing. Observe how the abdomen gently expands against the floor on each inhalation.
  • Drishti: Eyes closed, internal awareness focused on the rhythmic rise and fall of the lumbar spine.
• Exit & Breathing Mechanics:
  • Bring the legs together, unfold the arms, and place the hands alongside the body to transition to active prone asanas.
• Anatomical & Physiological Benefits:
  • Unloads gravitational compressive forces from the lumbar and cervical intervertebral discs.
  • Relieves paraspinal spasms, sciatica, and postural tension; highly therapeutic for mild lumbar disc prolapse.
  • Induces a parasympathetic shift, lowering systemic blood pressure and soothing hyperactive sympathetic tone.
• Contraindications & Precautions:
  • Severe respiratory distress, severe obesity, or advanced thoracic trauma where lying prone impedes ventilation.
  • Second and third trimesters of pregnancy.

1.2 Bhujangasana (Cobra Pose)

• Sanskrit Etymology: Bhujanga (serpent or cobra) + Asana (posture). The upper torso rises smoothly like a cobra rearing its hood.
• Starting Position (Sthiti): Prone position with legs together, tops of the feet flat on the mat, and forehead resting on the floor.
• Entry & Breathing Mechanics:
  1. Place the palms flat on the mat beside the chest (lower ribs), with fingers pointing forward and elbows held close to the ribcage.
  2. Inhale slowly (Puraka), gently extending the neck, lifting the chin, and peeling the forehead, chest, and upper abdomen off the mat.
  3. High-Yield Examiner Technique: Lift the trunk primarily using the strength of the dorsal back muscles (Erector spinae, Latissimus dorsi), rather than pushing forcefully into the hands. Keep the navel in contact with the mat (or hovering slightly above it), elbows slightly bent and hugging the flanks, and shoulders rolled back away from the ears.
• Final Posture Maintenance & Drishti:
  • Hold for 15 to 30 seconds with calm, unforced thoracic breathing.
  • Drishti: Look upward toward the ceiling or focus at the eyebrow center (Bhrumadhya Drishti).
• Exit & Breathing Mechanics:
  1. Exhale slowly (Rechaka), lowering the chest, neck, chin, and forehead smoothly back to the mat.
  2. Relax the arms and rest the head to one side in Makarasana.
• Anatomical & Physiological Benefits:
  • Strengthens the spinal extensor chain, combating postural slouching and thoracic kyphosis.
  • Compresses the posterior kidneys and adrenal glands while stretching the anterior abdominal wall.
  • Gheranda Samhita 2.42–43 (Bhujangasana is not described in the Hatha Yoga Pradipika): Dehagnir vardhate nityam sarva-roga-vinashanam, jagarti bhujagi devi—"Body heat increases, all diseases are destroyed, and the serpent goddess (Kundalini) awakens."
• Contraindications & Precautions:
  • Recent abdominal surgery (within 6 months), abdominal hernia, or peptic ulcers.
  • Acute lumbar spondylolisthesis or hyper-extension disc pathology.
  • Pregnancy.

1.3 Shalabhasana (Locust Pose)

• Sanskrit Etymology: Shalabha (locust or grasshopper) + Asana (posture). The elevated legs mimic the raised hind legs of a locust.
• Starting Position (Sthiti): Prone position with chin resting on the mat, legs together, and arms extended alongside the body with palms under the thighs (or making fists with thumbs tucked inside, placed under the groins).
• Entry & Breathing Mechanics:
  1. Inhale deeply (Puraka), tighten the buttocks (Gluteus maximus), and engage the lower back muscles.
  2. Elevate both legs straight upward off the mat without bending the knees.
  3. Keep the chin anchored to the floor (do not lift the chin, to avoid cervical strain), and press the hands/fists downward into the mat to leverage the pelvic lift.
  4. Beginners practice Ardha Shalabhasana (lifting one leg at a time to $30^\circ\text{--}45^\circ$) before progressing to full double-leg Shalabhasana.
• Final Posture Maintenance & Drishti:
  • Maintain for 10 to 20 seconds. Maintain steady, shallow breathing or hold the breath comfortably for short durations.
  • Drishti: Gaze forward along the floor (Nasagra Drishti).
• Exit & Breathing Mechanics:
  1. Exhale slowly (Rechaka), gently lowering both legs with control back to the mat.
  2. Release the arms and rest in Makarasana.
• Anatomical & Physiological Benefits:
  • Develops intense isometric endurance in the lumbar erectors, gluteus maximus, and hamstrings.
  • Increases intra-abdominal and intrapelvic pressure, toning the bladder, prostate, and reproductive organs.
  • Alleviates sluggish digestion, tones the sciatic nerve, and strengthens the pelvic diaphragm.
• Contraindications & Precautions:
  • Uncontrolled hypertension or severe cardiovascular disease (the intense muscular effort and intra-thoracic pressure elevate arterial pressure).
  • Acute peptic ulcer, hiatal hernia, or abdominal hernia.
  • Severe lumbar disc herniation during acute inflammation; pregnancy.

1.4 Dhanurasana (Bow Pose)

• Sanskrit Etymology: Dhanu (bow) + Asana (posture). The torso and thighs form the body of the bow, while the arms act as the taut bowstring.
• Starting Position (Sthiti): Prone position with chin on the mat and legs hip-width apart.
• Entry & Breathing Mechanics:
  1. Bend both knees and bring the heels close to the buttocks.
  2. Reach backward with both hands and firmly clasp the respective ankles (not the toes).
  3. Inhale deeply (Puraka), kick the legs backward and upward, using the power of the leg extensors to pull the chest and thighs off the mat.
  4. The body rests balanced entirely on the abdomen and pelvis, like an arched bow. Keep the head tilted backward and chest open.
• Final Posture Maintenance & Drishti:
  • Hold for 15 to 25 seconds with shallow, controlled breathing.
  • Drishti: Gaze upward toward the ceiling or at the eyebrow center (Bhrumadhya).
• Exit & Breathing Mechanics:
  1. Exhale slowly (Rechaka), lowering the chest and thighs back to the mat.
  2. Release the ankles, extend the legs, and relax completely in Makarasana or Balasana.
• Anatomical & Physiological Benefits:
  • Combines the anterior thoracic expansion of Bhujangasana with the posterior lower-limb engagement of Shalabhasana.
  • Massages all intra-abdominal viscera against the mat, enhancing hepatic, pancreatic, and renal circulation.
  • Relieves gastrointestinal flatulence, stimulates sluggish bowels, and tones the entire autonomic sympathetic chain.
• Contraindications & Precautions:
  • Uncontrolled hypertension, coronary artery disease, or cardiac arrhythmias.
  • Peptic or duodenal ulcers, hernia, appendicitis, or recent abdominal surgery.
  • Severe migraine, insomnia, or pregnancy.

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2. Practical 5.10: Wind-Relieving Group (Pavanamuktasana Series)

2.1 Ekapada Pavanamuktasana (One-Legged Wind-Relieving Pose)

• Sanskrit Etymology: Eka (one) + Pada (foot/leg) + Pavana (wind/flatus) + Mukta (freed/relieved) + Asana (posture).
• Starting Position (Sthiti): Supta Sthiti (lying flat on the back, legs together, arms alongside the body).
• Entry & Breathing Mechanics:
  1. Inhale (Puraka), bend the right knee, and bring the right thigh to the chest.
  2. Interlock the fingers of both hands around the right shin just below the patella.
  3. Exhale completely (Rechaka), pulling the right thigh firmly against the right side of the abdomen and chest.
  4. Simultaneously lift the head and shoulders off the mat, touching the chin or nose to the right knee (keep the left leg straight and grounded on the mat).
• Final Posture Maintenance & Drishti:
  • Hold for 15 to 20 seconds. Breathe normally while keeping the thigh pressed against the abdomen.
  • Drishti: Eyes focused on the right knee or closed.
• Exit & Breathing Mechanics:
  1. Inhale (Puraka), lower the head and shoulders back to the mat.
  2. Exhale (Rechaka), release the clasp of the hands, and extend the right leg onto the floor.
  3. Repeat on the left side (pressing the left thigh against the descending colon).

2.2 Dvipada Pavanamuktasana (Two-Legged Wind-Relieving Pose)

• Sanskrit Etymology: Dvi (two) + Pada (legs) + Pavana-Mukta (wind-relieving) + Asana (posture).
• Starting Position (Sthiti): Supta Sthiti.
• Entry & Breathing Mechanics:
  1. Inhale (Puraka), bend both knees, and bring both thighs tightly against the chest.
  2. Wrap both arms around the shins, clasping the fingers, opposite wrists, or opposite elbows.
  3. Exhale completely (Rechaka), drawing the knees firmly into the abdomen. Simultaneously curl the neck and lift the head, placing the nose or chin between the knees.
• Final Posture Maintenance & Drishti:
  • Hold for 15 to 30 seconds with shallow diaphragmatic-thoracic breathing.
  • Drishti: Gaze inward or focus between the knees.
• Exit & Breathing Mechanics:
  1. Inhale (Puraka), gently lower the head and shoulders to the mat.
  2. Exhale (Rechaka), release the arms and extend both legs smoothly to the floor.

Examiner Focus: Omission of Head Lift in Cervical Spondylosis & Hypertension

A critical safety checkpoint in YCB practical examinations concerns the head-lifting phase of Pavanamuktasana:

• Cervical Spondylosis: Actively flexing the cervical spine against resistance compresses the cervical vertebrae and pinches impinged cervical nerve roots, exacerbating radiating arm pain and disc herniation.
• Hypertension & Cardiac Conditions: The combined intra-abdominal pressure and head elevation produce a Valsalva effect that causes an acute spike in intracranial and carotid artery pressure.
• Mandatory Protocol: In candidates with cervical spondylosis, neck pain, vertigo, or high blood pressure, the head and neck must remain resting flat on the mat, while the thighs are drawn into the abdomen solely with the arms.

2.3 Jhulana-Lulana (Spinal Rocking and Rolling)

• Technique: From Dvipada Pavanamuktasana, maintain the rounded tuck of the spine and gently rock the body forward onto the sitting bones and backward onto the shoulder blades (Jhulana), and roll side-to-side (Lulana).
• Benefits: Massages the paraspinal muscles, stimulates spinal fluid circulation, and releases lower back tension.
• Contraindications: Severe osteoporosis, spondylolisthesis, or acute tailbone (coccyx) injury.

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3. Practical 5.11: Supine Core & Opening Postures (Uttanapadasana, Ardha Halasana, Setubandhasana, Sarala-Matsyasana)

3.1 Uttanapadasana (Raised Feet Pose — 30°, 45°, 60°)

• Sanskrit Etymology: Uttana (raised/extended) + Pada (feet/legs) + Asana (posture).
• Starting Position (Sthiti): Supta Sthiti with arms alongside the body, palms pressed flat against the mat beside the hips.
• Entry & Breathing Mechanics:
  1. Inhale slowly (Puraka), engage the abdominal core, and raise both legs straight up off the mat to a $30^\circ$ angle (or $45^\circ$ / $60^\circ$ depending on the syllabus progression), keeping the knees locked and toes pointed.
  2. Keep the lumbar spine firmly anchored against the mat; do not allow the lower back to arch into excessive lordosis.
• Final Posture Maintenance & Drishti:
  • Hold for 10 to 20 seconds with steady, controlled abdominal respiration.
  • Drishti: Focus on the tips of the elevated big toes (Padangusthagra Drishti).
• Exit & Breathing Mechanics:
  1. Exhale slowly (Rechaka), lowering the legs with eccentric muscular control without slamming the heels onto the mat.

Examiner Focus: Single-Leg vs. Double-Leg Elevation in Lower Back Pain

• Iliopsoas Shear Stress: In double-leg raising (Dvipada Uttanapadasana), particularly at low angles ($30^\circ$), the Iliopsoas muscle exerts immense anterior traction on the lumbar vertebrae (L1–L5). If the Rectus abdominis and Transversus abdominis are weak, the pelvis tilts anteriorly, causing severe lumbar hyperextension and shearing forces across the L4–L5 and L5–S1 discs.
• Clinical Rule: In practitioners presenting with lower back weakness, lumbar lordosis, or history of disc herniation, double-leg elevation is strictly contraindicated. The candidate must demonstrate Ekapada Uttanapadasana (raising one leg at a time while the opposite leg remains flat or bent with the foot on the floor) to protect the lumbosacral joint.

3.2 Ardha Halasana (Half Plow Pose — 90° Leg Lift)

• Sanskrit Etymology: Ardha (half) + Hala (plow) + Asana (posture). The vertical legs and horizontal torso form a right-angled half plow.
• Starting Position (Sthiti): Supta Sthiti.
• Entry & Breathing Mechanics:
  1. Inhale (Puraka), engage the core, and smoothly raise both legs through $30^\circ$ and $60^\circ$ up to a perpendicular $90^\circ$ vertical angle.
  2. Keep the knees straight, feet flexed or relaxed, and lower back resting flat against the mat.
  3. Keep the arms pressed against the floor to stabilize the torso.
• Final Posture Maintenance & Drishti:
  • Hold for 20 to 45 seconds with calm diaphragmatic breathing.
  • Drishti: Gaze at the big toes (Padangusthagra Drishti).
• Exit & Breathing Mechanics:
  1. Exhale slowly (Rechaka), engaging the core to lower the legs back to the mat with control.
• Anatomical & Physiological Benefits:
  • Strengthens the lower abdominal muscles and pelvic stabilizers.
  • Promotes passive venous and lymphatic drainage from the lower limbs without loading the cervical spine.
  • Excellent preparatory posture for Sarvangasana and Halasana.
• Contraindications & Precautions:
  • Acute lumbar slip disc or severe hamstring contracture (bend knees slightly).

3.3 Setubandhasana (Bridge Pose / Setu Bandha Sarvangasana)

• Sanskrit Etymology: Setu (bridge) + Bandha (lock/construction) + Asana (posture). The arched spine forms a supportive bridge.
• Starting Position (Sthiti): Supta Sthiti.
• Entry & Breathing Mechanics:
  1. Bend both knees and place the feet flat on the mat, hip-width apart, with heels close to the sitting bones.
  2. Clasp the ankles with the hands (or keep palms flat on the mat alongside the hips).
  3. Inhale deeply (Puraka), press firmly into the feet and shoulders, and elevate the pelvis, hips, and lower/middle back off the mat.
  4. Lift the sternum toward the chin, creating an expansive thoracic arch while keeping the thighs parallel to each other.
• Final Posture Maintenance & Drishti:
  • Maintain for 20 to 40 seconds with relaxed thoracic-diaphragmatic breathing.
  • Drishti: Gaze toward the sternum/chest (Hridaya-Kashagra) or close the eyes.
• Exit & Breathing Mechanics:
  1. Exhale slowly (Rechaka), rolling the spine down vertebrae by vertebrae until the sacrum rests on the floor.
  2. Extend the legs and relax.
• Anatomical & Physiological Benefits:
  • Strengthens the gluteals, hamstrings, and erector spinae while stretching the anterior hip flexors and quadriceps.
  • Expands the thoracic cage and gently stimulates the thyroid gland via sternal proximity.
  • Calms the central nervous system, relieving mild depression, fatigue, and lower back stiffness.
• Contraindications & Precautions:
  • Acute neck/cervical spine injuries (avoid excessive chin-to-chest locking).
  • Advanced abdominal hernia or late-stage pregnancy.

3.4 Sarala-Matsyasana (Simple Fish Pose)

• Sanskrit Etymology: Sarala (simple/easy) + Matsya (fish) + Asana (posture). In full Matsyasana, the body floats like a fish; Sarala Matsyasana provides the same therapeutic thoracic arch with extended or crossed legs.
• Starting Position (Sthiti): Supta Sthiti with legs extended straight.
• Entry & Breathing Mechanics:
  1. Place the hands under the buttocks, palms facing down, with elbows tucked close to the torso.
  2. Inhale (Puraka), press down firmly through the elbows and forearms, and arch the thoracic spine upward, lifting the chest and shoulders off the mat.
  3. Tilt the head backward and gently rest the crown of the head (Brahmarandhra) on the mat.
  4. Examiner Note: The weight of the upper body must be supported by the elbows and forearms (90%), with only minimal weight (10%) resting on the crown of the head to protect the cervical vertebrae.
• Final Posture Maintenance & Drishti:
  • Hold for 15 to 30 seconds with deep, audible thoracic respiration.
  • Drishti: Gaze upward and backward toward the eyebrow center (Bhrumadhya).
• Exit & Breathing Mechanics:
  1. Inhale (Puraka), press through the elbows, lift the head slightly, realign the neck, and lower the torso flat to the mat.
  2. Release the hands and rest in Shavasana.
• Anatomical & Physiological Benefits:
  • Essential counter-pose to Sarvangasana, Halasana, and forward bends.
  • Expands the thoracic cage, promoting deep breathing and relieving bronchial congestion and asthma.
  • Stimulates the thyroid and parathyroid glands through anterior cervical stretch.
• Contraindications & Precautions:
  • Severe cervical spondylosis, vertigo, or migraine.
  • Acute peptic ulcers or thoracic spine trauma.

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4. Practical 5.12: Deep Relaxation (Shavasana)

4.1 Scriptural Foundation & Philosophical Concept

• Sanskrit Etymology: Shava (corpse) + Asana (posture). It is also known as Mritasana (Mrita = dead).

• Classical Authority: Hatha Yoga Pradipika (1.32):

  Uttanam shavavad bhumau shayanam tach-chhavasanam |
  Shavasanam shranti-haram chitta-vishranti-karanam ||

  "Lying flat on the ground on one's back like a corpse is Shavasana. It removes physical fatigue (Shranti-haram) and induces mental calmness (Chitta-vishranti-karanam)."

Far from being a passive, sleepy collapse, Shavasana is an active practice of conscious surrender. It embodies Maharshi Patanjali's core principle of Prayatna Shaithilya—the deliberate, mindful release of all residual physical effort and mental grasping.

4.2 Step-by-Step Practical Demonstration Protocol

1. Arrangement & Sthiti: Lie supine on the mat with the vertebral column in an uncurved straight line. Separate the feet 1.5 to 2 feet apart, allowing the toes to fall outward naturally. Place the arms 6 to 8 inches away from the flanks, with the fingers softly curled and palms facing upward in a receptive posture. Align the head in center without tilting to either side, and gently close the eyes.
2. Systematic Body Scanning (Kaya Kriya): Instruct awareness to travel systematically from the periphery to the center: toes $\rightarrow$ soles $\rightarrow$ ankles $\rightarrow$ calves $\rightarrow$ knees $\rightarrow$ thighs $\rightarrow$ pelvic floor $\rightarrow$ abdomen $\rightarrow$ chest $\rightarrow$ fingers $\rightarrow$ wrists $\rightarrow$ arms $\rightarrow$ shoulders $\rightarrow$ throat $\rightarrow$ facial muscles (relaxing the jaw, tongue, brow, and temples) $\rightarrow$ crown of the head.
3. Breath Witnessing (Spandana & Sakshi Bhava): Cease all voluntary control over the breath. Observe the natural, effortless flow of air at the nostrils, becoming the detached witness (Sakshi) of the mind and body.
4. Awakening Protocol: After 5 to 10 minutes of deep relaxation, gently awaken the body by wiggling the toes and fingers, gently rolling the head from side to side, and taking a deep stretch with arms overhead. Roll onto the right side in the fetal position for 2 to 3 breaths (facilitating left-nostril Chandra Nadi parasympathetic dominance) before using the hands to press up into a seated meditative posture.

4.3 Neuro-Autonomic & Cardiovascular Physiology

• Autonomic Rebalance: Downregulates the sympathetic nervous system and activates the vagus nerve (parasympathetic branch), lowering heart rate, mean arterial blood pressure, and systemic vascular resistance.

• Endocrine Modulation: Reduces circulating levels of stress hormones (cortisol, epinephrine, and norepinephrine), mitigating chronic allostatic load.

• Neuroelectric Synchrony: Transitions brainwave activity from agitated beta waves (13–30 Hz) to calm, synchronized alpha rhythms (8–12 Hz) and theta waves (4–8 Hz), promoting neuroplastic recovery and cellular repair.

• Clinical Modifications:

  • Lower Back Pain: Place a bolster or rolled blanket under the knees to flex the hips slightly and flatten the lumbar lordosis.
  • Third Trimester of Pregnancy: Avoid supine positioning (to prevent inferior vena cava compression); substitute with left lateral recumbent rest (Matsyakridasana).

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Master Comparative Breakdown: Practical 5.9 to 5.12