Know your asana: SUPTA PADMASANA

Supta Padmasana is a wonderful backbend and stretches every muscle in the thigh. It is also known as the sleeping supine lotus posture. This can be an uncomfortable pose if your hamstrings are tight. Be cautious while practicing this asana.

What is so special about Supta Padmasana?

This is a great stretch and backbend. It increases flexibility, while strengthening and lengthening the thigh muscles. Besides, the posture encourages energy flow from the base of the spine to the eyebrow center.


The swadhisthana chakra located around the kidney and genital region. It governs the energy of creativity, pleasure, sex and morality. As the lower back is raised the sacral chakra is stimulated. A balanced swadhisthana chakra means you can blossom as a person.

Benefits of Supta Padmasana

  1. Increases flexibility: The calves and all the muscles in the thigh become supple.
  2. Improves digestion: As the blood flow is directed in the abdomen, the digestion is improved.
  3. Strengthens the back: With constant practice the spine is well aligned and lower back becomes strong.
  4.  Strengthens the ankles 
  5. Activates parasympathetic nervous system : As the asana is challenging and the focus is on deep-slow breaths, the parasympathetic nervous system is activated. Thus, helping in relaxation and improved concentration.


With each breath drop your body lower. Minimize the curvature in the back.


Avoid in case of weak ankles, knees or back. Skip in case of knee-back-ankle injury.

This asana must be practiced after the body is warmed up and a couple of asanas have been practiced. This is to avoid injuries. Besides, once you get comfortable in the posture, the lower body’s flexibility increases. Therefore increasing the range of motion in other postures.

Our body’s reflect the state of our mind and vice versa. The day you accomplish the asana you will know that your personality has been enhanced.  🙂 

Iti Jain 

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Total Yoga

Total Yoga is a balanced style of Yoga that focuses on Fitness training and Mindfulness practice equally.



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