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Floor Poses

Supine Twist


If you have any spinal problems or osteoporosis you will want to avoid this exercise.  In all cases twist lightly don't push into the poses.

From savasana, bend your left knee and slide the foot toward your buttocks. Place a tie around your thigh. Relax the shoulders, keeping them on the floor.

Next, release the foot back into the floor, press and lift your buttocks 4-6 inches. Rotate to the left, shifting your weight onto the right buttock. Place the sole of your left foot on top of your right thigh, just above the knee if it is comfortable, or leave the foot resting on the leg.

Extend your left arm along the floor directly to your left, palm facing up, and bring your right hand to the top of your left knee. Inhale and lengthen your spine, then as you exhale, begin to rotate the left side of your pelvis around toward the right. Finally, lift your head slightly and rotate it to gaze out over your outstretched left arm, then place the rotated head back on the floor.

Breathe smoothly and naturally as you hold the pose, lengthening and opening more and more through your entire spine.

To exit, rotate your head back to center, inhale and lengthen your spine, then as you exhale, rotate the lower body back to center once again. Slide your buttocks back to center and extend your left leg on the floor, coming into savasana.

Pause to integrate the effects of the pose, then repeat to the other side.

Pelvic tilt

Lie on your back with your knees bent. Inhale and feel as if a balloon was tied to the belly and was lifting the lower lumbar curve off the floor and the tailbone down. The buttocks remain on the floor. As you exhale press the lower back into the floor and the tailbone up. Feel as if you are massaging the lower back as the pelvis rolls.

Cobra Pose

Assume a prone position with your forehead on the floor and feet hip-width apart (or less). Place your palms on the floor beside your chest, elbows close at your sides. Gently lengthen back through your legs during the entire pose.

On an inhalation, curl your torso off the floor in three stages: First use your neck muscles to lift your head (and only your head) as far as possible (without jackknifing the neck). Then use your upper back muscles to lift your chest as far as possible. Finally, press the pubis into the floor and use your lower back to lift you up as far as possible (but without lifting the navel from the floor).

Use your arms to provide stability and support, but not to push yourself up into the pose. Keep your elbows in at your sides, shoulders relaxed away from your ears, and shoulder blades spread wide. Gaze softly upward, keeping the back of your neck long. Breathe smoothly and naturally as you hold the pose, and affirm mentally, "I rise joyfully to meet each new opportunity."

To exit, inhale and lengthen your spine; on the exhalation release your torso slowly back to the floor.

Modified Butterfly

Lying on your back, bend the knees and bring the soles of the feet together. Relax and feel the openness of the pose.


Lying on the back near a wall, extend your legs and rest your feet on the wall, making sure your sacrum is on the floor. Place a pillow or blanket under the buttocks to increase the feel of the inversion. Caution ask a Doctor if you have heart conditions, do not place pillow under buttocks.


Lie on your back and stretch your legs away from your head to lengthen your spine. Rest your feet slightly wider than hip-width apart, letting them roll out to the sides. Stretch your shoulders down away from your ears.

You may feel more relaxed by laying on the floor while putting your legs on a chair with buttocks close to chair legs. Use pillow under head to be comfortable.

If you choose not to use a chair put a blanket roll under your knees.

Move your shoulder blades down your back, keeping them wide apart. Open your inner arms toward the ceiling, resting your hands (palms up) far enough away from your body to maintain an open feeling in your armpits. Lengthen through the back of your neck.

In this, as in all relaxation poses, gaze toward the spiritual eye behind closed eyelids.

Breathe smoothly and naturally as you remain in this position and affirm mentally, "Bones, muscles, movement I surrender now; anxiety, elation and depression, churning thoughts--all these I give into the hands of peace."

To return to an upright sitting position, bring your knees to your chest and roll over onto your right side. Pause, then bring yourself upright by pressing into the floor with your left hand and right elbow.


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