Supine Asanas


Destroyer Of The Universe Pose


Meaning: bhairava = the name of God


Lie on your back, body relaxed, legs together, palms on the floor. Inhale, exhale, and relax.

Getting into position

Exhale. Inhaling, bend the right leg from the knee and bring it close to the chest. Grab the foot with both hands near the ankle. Exhaling, lift the torso and the head up slightly, use your hands to pull the foot toward the head. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, bring your leg behind the head and place the calf muscle behind the neck (pulling down slightly toward the upper back). Keep the left leg straight on the floor, bring the palms together in Namaste Mudra (Prayer Seal) at the chest. (If it is too difficult to bring the hands to the chest, keep holding the leg behind the neck.) Hold with normal breathing for as long as comfortable.

Coming out of position

Slightly relax the body. Release the hands and grab the right leg. Exhale. Inhaling, carefully lift the leg up over your head. Exhaling, lower the leg down to the floor, returning to starting position. Inhale, exhale, and relax. Repeat on the other side.


  • To avoid injury, do not jerk or force this pose, especially when bringing or releasing the leg to or from behind the neck.
  • Keep the abdominal muscles tensed during this pose to control the leg.
  • Always move into and out of position under control.

Awareness Spiritual:



If you have a herniated (slipped) disc, or chronic/serious neck, hip, pelvic, or knee problems.

Be careful

If you have spinal, shoulder, back, hip, hamstring, knee issues, abdominal hernia, high blood pressure, diarrhea, or if you are menstruating.



  • Stretches the neck, shoulders, back and spine, buttocks, hamstrings, and thighs.
  • Improves concentration, digestion, constipation, and blood circulation.


Helps with anemia and muscle spasms.

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