Supta means lying down.
- Sit in Vīrāsana.
- Breathe out recline trunk on the back and rest the elbows one be one on the floor.
- Relive the pressure on the elbows one after the other by extending the arms.
- First rest the crown of the head on the floor. Gradually rest the back of the head and then back of the body on the floor.
- Take arms over head and stretch them out straight. Hold this as long as you can breathing deeply. Do not lift the shoulder blades during this.
- Then place the arms beside the trunk, press the elbows to the floor and sit up again with breathing out.
- The hands may be placed stretched over the head or beside thighs.
- Beginners may keep the knees apart.
- This āsana stretches abdominal organs and pelvic region. Athletes after running or walking long hours can practise this āsana along with Sarvāngāsana I.
- This āsana can also be done after meals. Before retiring at night if performed, the legs feel rested next morning. People whose legs ache can get relief by performing this āsana 10 to 15 minutes.