BeginnersupineWith Props (1)
Supta Tadasana
सुप्त ताड़ासन
Supta Tadasana, the Supine Mountain Pose, applies the alignment principles of standing Tadasana while lying on the back. The entire body extends along the floor with the legs together, arms alongside the body, and every part actively engaged. This pose develops body awareness, teaches proper alignment, and reveals asymmetries in the body that may not be apparent in the standing version.
Anatomy Involved
Benefits
- Develops full-body alignment awareness
- Reveals physical asymmetries
- Strengthens subtle postural muscles
- Foundation for all supine postures
- Calms the mind through focused body awareness
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Late-term pregnancy (use side-lying)
- Acute lower back pain (bend knees)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the back of the head gently into the floor
- 2Keep the lower back in its natural curve
- 3Relax the shoulders away from the ears
- 4Soften the facial muscles and jaw
- 5Breathe deeply into the belly
- 6Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Keep knees bent with feet on the floor, or use a rolled towel under the lumbar spine.
neck pain
Keep arms alongside the body, or use a blanket under the head for support.
shoulder injury
Keep arms bent or alongside the body, avoid full extension overhead.
pregnancy
Keep knees bent with feet on the floor, avoid overstretching the abdomen.
spinal injury
Consult a doctor; perform only gentle lengthening, or keep knees bent.
Target Areas
Practice Flow
About this Pose
Supta Tadasana, the Supine Mountain Pose, applies the alignment principles of standing Tadasana while lying on the back. The entire body extends along the floor with the legs together, arms alongside the body, and every part actively engaged. This pose develops body awareness, teaches proper alignment, and reveals asymmetries in the body that may not be apparent in the standing version.
How to Practice
1. Lie on your back with your legs straight and arms by your sides. Align your spine.
2. Close your eyes and focus on your breath.
3. Separate your feet slightly, allowing them to turn outwards.
4. Place your arms alongside your body, palms facing upwards.
5. Gently tuck your chin towards your chest, lengthening the back of your neck.
5 more steps remaining
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Featured in Sequences
Practice Supta Tadasana as part of these guided sequences
evening hamstring release restorative lower back
knee nurturing supine recovery
prone knee release quadriceps hip flexor lengthening
yoga sequence for hips 1 gentle hip opener
supine hip release gentle morning flow
prone hip flexor release travel recovery
Frequently Asked Questions
Common questions about Supta Tadasana
What is Supta Tadasana?
Supta Tadasana, the Supine Mountain Pose, applies the alignment principles of standing Tadasana while lying on the back. The entire body extends along the floor with the legs together, arms alongside the body, and every part actively engaged. This pose develops body awareness, teaches proper alignment, and reveals asymmetries in the body that may not be apparent in the standing version.
What are the benefits of Supta Tadasana?
Develops full-body alignment awareness. Reveals physical asymmetries. Strengthens subtle postural muscles. Foundation for all supine postures. Calms the mind through focused body awareness.
Who should avoid Supta Tadasana?
Avoid this pose if you have: Late-term pregnancy (use side-lying), Acute lower back pain (bend knees).
How many steps are in Supta Tadasana?
Supta Tadasana is practiced in 10 steps. Lie on your back with your legs straight and arms by your sides. Align your spine.
Is Supta Tadasana suitable for beginners?
Yes, Supta Tadasana is a beginner-friendly pose suitable for all levels.
What props are needed for Supta Tadasana?
You may use: blanket. Props make the pose more accessible and comfortable.
What conditions does Supta Tadasana help with?
Supta Tadasana is therapeutic for: posture correction, flexibility, strength, anxiety, back pain.
What poses should I do before Supta Tadasana?
Prepare with: Apanasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Supta Tadasana with other poses