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That’s because for people with OSA being in the supine position may lead to sleep-related breathing problems as their ability to increase lung volume and expand the chest may be compromised. You want to feel a nice stretch in the inner groin, but not as though anything feels like it’s being pulled too much. You want your healing process to be safe and long-lasting. Start by laying down and your knees bent up with your feet as wide as the mat. Lie on your back on the floor or on the yoga mat to start practicing this pose. With your knees bent, keep your feet flat on the floor. Stand up straight with your feet together or hip-width apart and parallel to each other on the yoga mat. Lying on your back, bend your knees and bring the feet to the floor as close to your seat as is comfortable. Press your hands firmly on the floor to deepen the bend.

Common mistakes are forcing the knee to the floor or rushing through the movement. What are the common mistakes in this asana? Here are some of the more common issues associated with sleeping in the supine position. You can get relief from this by lying on your left side or sitting in an upright position. But there are some health and medical issues that can get worse if you sleep on your back. As you are able, reach up with your right hand to hold onto the sole of your right foot. Each pose is accompanied by an image and name making it easy for you to choose the right pose for your practice. Still, the more your yoga instructor incorporates it into your practice, the sooner your body will adapt, making it one of the best yoga poses for beginners. This will stretch your abdominals, sides, and glutes. You’ll feel a great stretch in your groin!

The bonus is that as you breathe and release physical tension, you’ll also feel mental stress melt away. 4. Inhale to release. Supta Matsyendrasana offers an opportunity to tune in to your experience, noticing what parts of you are tight and using your breath intentionally to release tense muscles. Release both legs to the floor to neutralize your spine for several breaths before doing the other side. 3. As you exhale, use your abs to press your lower spine into the floor. From a low lunge, gently lower your back knee to the floor. The angle of the low plank makes it harder to hold, but in turn, this improves your upper body and core strength. According to the National Center for Complementary and Integrative Health, yoga may help reduce pain and improve function in people with chronic low back pain. How you sleep can exacerbate existing health issues as well as increase neck and back pain. Dr. Monisha Bhanote, who is currently pursuing her 500-hour certification with Yoga Medicine®, discusses the affects and risks the supine position can have on your sleeping patterns and general health. Although some people may find sleeping on their back more comfortable, it can carry some risks.

Many of the risks associated with being in the supine position are also associated with other conditions. Being in the supine position while exercising during pregnancy is another concern. According to the American College of Obstetricians and Gynecologists, you should avoid being on your back as much as possible. An exception to this rule: Upward movements of the legs work best on the exhalation since the legs are much heavier than the arms. We tend to hold much of our stress in our shoulders, which causes us to hunch forward, close off the chest, and constrict our breathing. Breathing in, raise your left arm. 2. Place your left hand on your left hip point to make sure that your pelvis stays flat on the mat. "Lying flat after a large meal can contribute to acid reflux as it allows the stomach contents to reflux into the esophagus," explains Adam. Additionally, Dr. Jessalynn Adam, MD, a board-certified physician specializing in primary care sports medicine with Orthopedics and Joint Replacement at Mercy, says that individuals with congestive heart failure can have trouble breathing in the supine position, and therefore, should not lie flat.

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