Reduce muscular tension by simply resting in this position
Semi supine is a starting position for a lot of movements that we do in class. It is also used as a resting position for people with lower back problems.
HOW TO PRACTICE: Lie on your back with your feet flat on the floor and your knees pointing up to the ceiling. The knees and feet are approximately shoulder width apart.
Ideally you would place a book or a small pillow (not the one you use in bed – use a really small one) under the head. This is to align the neck vertebrae, so that the neck lies flatter against the floor.
20 minutes is the ideal time to lie in semi supine to get the full therapeutic benefits, however just 5 or 10 minutes is still effective. Anywhere between once a day and three times a week is good.
- The main effect of Semi supine position is to realign and lengthen the spine and so reduce unnecessary muscular tension. By releasing and freeing up the neck your head can move forward and upward, relative to the neck, and the spine can lengthen and the back widen.
- You might experience increased energy levels due to a decrease in muscular effort and excess tension.
What can you do while you rest in Semi supine?
You can simply lie there and see what happens. You’ll probably discover that your mind takes over and you find yourself planning what you want to do next or thinking about what happened today. Or you might even drift off to sleep.
To gain more benefits from your yoga practice, you can, instead, bring your attention to listening and listen to every sound around you. Are there cars passing on the street? Are there any birds singing outside? Can you hear neighbours? Is there a sound of a clock ticking nearby? Are there any other sounds you can hear?
You could also scan your body, checking to see if there are any sensations, any feelings of tightness or ease in your body.
When coming out of semi supine, do so slowly and with awareness. Perhaps, roll to one side first before coming up to sitting.
Semi supine is a position of the Alexander Technique.