Supta Padmasana

Sleeping Lotus Pose

(sup-ta-pad-ma-sun)

Meaning: supta= sleep / padma = lotus

Table of content

Muscle and Joints:

Pelvic Floor Engagement

Preparation

Sit in Padmasana, placing the hands on the floor at your sides just behind your back, fingers pointing forward. Inhale, exhale and relax.

Getting into position

Inhale. Exhaling slowly, lower your torso backward, supporting your upper body with elbows on the floor. Then, drop the crown of the head onto the bed, arching the back, arms by your sides. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, relax your neck, and flatten back against the floor. Then, bring arms above the head and hold elbows. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, bring your arms down by your sides, shrug your shoulders to get leverage, and slowly come up onto your elbows. Exhale. Inhaling, and with the support of your elbows, slowly bring your torso to Padmasana. Uncross the legs, one at a time. Inhale, exhale and relax.

Tips

If feeling stiff, relax all tense muscles, especially the glute muscles, thighs, and lower back.
Straighten the spine to reduce the arch in your back.
Activate the glute muscles to tuck the tailbone if needed.
Relax shoulders and keep them away from the ears.

Precautions

Avoid

If you have chronic/severe lower back, knee, or ankle problems.

Be careful

If you have high blood pressure or hip issues.

Benefits

General

Opens the hips; stretches the torso, and relaxes the spine.
Improves lung capacity. Relieves tension and anxiety.

Therapeutic

Helps to relieve depression or any mental disorder. Beneficial for creating calmness, which soothes the brain as it resembles the fetal position that builds the sense of security and surrender.

Variations

Shirshasana
Shirshasana
Koormasana
Koormasana
Kandharasana
Kandharasana