[Pose Of the Week] Sleeping Lotus Pose (Intermediate)

Stretch the lower limbs, release tension & stress, & relax the upper body with Sleeping Lotus Pose…

Sleeping Lotus Pose (Supta Padmasana) is an intermediate-level supine yoga pose that looks simple, but can be a bit challenging for those with hip flexibility issues. This pose offers a deep stretch for the hips and pelvic joints, while also stretching the legs, ankles, and knees. It also offers a gentle stretch for the upper body through the overhead arm position, which stretches the arms and rotates the shoulder joints, while allowing the back and neck to relax. It is also believed to soothe the mind and help relieve stress and anxiety, and may help to improve lung capacity.

This is a great pose to do if you spend a lot of time sitting in front of the computer, as it stretches most of the areas of the body which have remained in a fixed position while seated.

Those with high blood pressure or hip issues should exercise caution when performing this pose. If you suffer from chronic or severe lower back, knee, or ankle pain, or if you have had recent surgery to any of these areas, you should skip this one.

How to Do Sleeping Lotus Pose:

Sit in Lotus Pose (Padmasana), placing the hands on the floor at your sides just behind your back, fingers pointing forward. Inhale, exhale and relax.
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.
To come out of the pose, 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 back up to sitting in Lotus Pose. Uncross the legs, one at a time. Inhale, exhale and relax in Staff Pose or Forward Seated Bend Pose for a few breaths.