Supine relaxation is the most effective yoga rest posture, usually used at the end of class, and can also be used to connect from sitting position to supine position. Practicing supine relaxation before going to bed can improve the quality of sleep and is also the most ideal sleeping position. Lie on your back and untie the hair ornaments on your head so as not to affect the placement of your neck. The chin is slightly retracted and the back of the neck is stretched close to the ground. Put your arms at your sides, lean down and palm up. The waist and sacrum are unfolded, the hips move slightly outward, and the thighs, knees and feet are slightly everted, which naturally makes the whole body sink. Close your eyes, relax and breathe calmly and naturally.

Benefits supine relaxation is a very relaxed posture. It makes breathing slow and smooth, soothes nerves, calms the mind, restores the ability of the whole body, and produces a harmonious feeling in the body, so it is very beneficial to treat insomnia, neurasthenia, physical dysfunction and other phenomena. Lying on your back is also a very suitable method for patients with hypertension, heart disease and cancer. Lie prone on the ground, arms extended upward, head slightly tilted to one side. Don't lean on your arm, but you can lean gently on the side of your arm. The whole trunk is relaxed, and the lower limbs can be placed for two weeks: one is that the feet are close together, then the toes are motionless, and the heels are turned outwards, so that the outer side of the calf sinks; One is that the feet are far apart, the heels are inward, the toes are outward, and the inner thighs, knees and calves sink. When you breathe, you will feel a slight squeeze on your abdomen and ground. When you relax, your neck turns to the other side.

The benefits of prone relaxation also give people a feeling of complete rest. It stretches the shoulders and back, helps to eliminate the stiffness of the neck, honesty and frankness, and treats stiff neck. People with hunchback and lumbar spondylosis are suitable for relaxing with this pose. At the same time, some studies show that people who lack psychological security prefer this relaxed posture. Baby posture is to imitate the posture of the fetus in the womb. Kneel on the ground, put your arms at your sides, sit back with your heels, lean forward, put your forehead on the ground, your arms completely sink at your sides, your hands touch the bottom, and your shoulders completely sink above your knees. If it is difficult for the hips to touch the heels, or the body has a strong sense of leaning forward, you can let your arms stretch forward and sink; If your head can't touch the ground because of too much body fat, or if you have serious eye diseases, make fists with both hands, one fist on the other fist, and your forehead on both fists. During pregnancy, women should spread their knees outward when practicing. If you have varicose veins or serious knee problems, don't try this position.

It is beneficial to relax the whole spine, especially the waist, make the nervous system quiet, and is suitable for the recovery of the body when practicing asana.