Prone yoga poses
Belly-down poses for the back body and spinal extension.
Cat Pose
Mārjārāsana
A foundational kneeling posture that rounds the spine into deep flexion to release back tension and awaken core support.
Child's Pose
Bālāsana
A gentle kneeling rest pose that opens the hips, lengthens the spine, and calms the nervous system.
Cow Pose
Bitilāsana
A gentle kneeling backbend that mobilizes the spine, opens the chest, and coordinates breath with gentle spinal extension.
Crocodile Pose
Makarāsana
A grounding prone posture that decompresses the lower spine, encourages diaphragmatic breathing, and soothes the central nervous system.
Hare Pose
Śaśāṅkāsana
A deep kneeling forward bend that rounds the back, stretches the shoulders, and decompresses the spine while resting lightly on the crown of the head.
Hare Pose with Thighs Forward and Arms Alongside Legs
Śaśāṅkāsana
A kneeling forward bend that brings the crown of the head to the floor with hips elevated, opening the entire back chain of the spine.
Head Down Hero Pose
Adho Mukha Vīrāsana
A grounded kneeling fold that gently lengthens the spine, opens the hips, and calms the nervous system.
Knees, Chest and Chin Pose
Aṣṭāṅga Namaskāra
An eight-pointed grounding posture that opens the chest, mobilizes the thoracic spine, and builds foundational upper-body strength.
Reverse Corpse Pose
Adho Mukha Śavāsana
A grounding prone resting posture that relaxes the spine, releases the shoulders, and fosters deep abdominal breathing.
Table Pose
Bhārmanāsana
Table Pose is a foundational all-fours posture that stabilizes the spine, engages the deep core, and builds shoulder strength.