Prone Pose

One might argue that lying on one’s stomach in a prone pose is a simple and passive position in yoga, lacking the dynamism and complexity of other postures. However, this restorative pose, also known as advasana, holds immense value in promoting physical and mental well-being.

Prone pose, with its forehead resting on the mat, legs extended straight, and arms extended forward alongside the ears, offers a multitude of benefits. It has been found to alleviate stress, fatigue, and anxiety while improving posture, digestion, and controlling blood pressure. Moreover, it can provide relief from discomfort caused by a stooped back, neck stiffness, or back pain, including slipped disc pain. By using blankets to support various body parts, minor discomforts can be alleviated.

Prone pose is particularly beneficial when incorporated into the final relaxation pose, savasana, in a yoga class. It offers a unique opportunity to identify an individual’s predominant dosha through a quiz, bringing attention to the balance of energies within the body. Combining yoga with pain education and Traditional Chinese Medicine can provide a holistic approach to understanding and managing pain.

Key Takeaways

  • Prone pose, also known as advasana, has numerous benefits for physical and mental well-being.
  • It can alleviate stress, fatigue, anxiety, improve posture, digestion, and control blood pressure.
  • Prone pose is helpful for relieving discomfort caused by a stooped back, neck stiffness, or back pain, including slipped disc pain.
  • Using blankets for support in various parts of the body can enhance the experience and alleviate minor discomforts during prone pose.

How to do it

To enter prone pose, one should rest on the stomach with the forehead on the mat, extend the legs straight, and extend the arms forward alongside the ears.

This posture allows for proper alignment, ensuring that the body is in a straight line from head to toe. It is important to maintain a relaxed and neutral position, avoiding any tension or strain in the body.

Variations and modifications can be made to accommodate individual needs and abilities. For example, a blanket can be placed under the forehead or chest to provide support and ease breathing. Another modification is placing a blanket below the knees to relieve pressure on the joints.

These adjustments can help enhance comfort and accessibility for practitioners of all levels.


The benefits of resting in a prone position include promoting relaxation, reducing stress and anxiety, improving posture and digestion, and potentially alleviating pain in the back and neck.

Different variations of prone pose, such as placing a blanket under the forehead or chest, can help enhance the experience and ease any minor discomforts.

Prone pose plays a significant role in relieving back pain as it helps correct a stooped back, ease neck stiffness, and may even provide relief from conditions like slipped discs. By elongating the spine and stretching the muscles in the back, prone pose can help alleviate tension and improve overall spinal health.

Additionally, prone pose helps control blood pressure and can be a helpful posture for those looking to improve their posture and digestion.

Tips and modifications

One modification to enhance the experience of resting in a prone position is to place a blanket under the forehead or chest, which can help improve breathing and alleviate any minor discomforts.

Beginners can benefit from using a blanket below the knees to take pressure off the knees and make the pose more comfortable. This modification is especially helpful for those with knee pain or sensitivity.

Advanced practitioners can explore variations of the prone pose by bending the knees and bringing the feet towards the buttocks, creating a deeper stretch in the back and hips. Another variation is to bring the arms back alongside the body with the palms facing up, allowing for a gentle opening of the chest and shoulders.

These modifications and variations can help individuals tailor the prone pose to their specific needs and abilities, making it a more accessible and beneficial posture.

Frequently Asked Questions

What is the history and origin of the prone pose in yoga practice?

The history and origin of the prone pose in yoga practice dates back to ancient times. Its exact origins are unclear, but it has been a part of yoga traditions for centuries, serving as a restorative posture for calming the mind and settling the breath.

Can the prone pose be modified for individuals with limited mobility or physical limitations?

Modifications and adaptations can be made to the prone pose to accommodate individuals with limited mobility or physical limitations. These modifications can include using props like blankets or bolsters to provide support and alleviate discomfort.

Are there any contraindications or precautions to consider before practicing the prone pose?

Practicing any yoga pose without considering contraindications and precautions can lead to injury. It is crucial to consult a healthcare professional before attempting prone pose or any other pose to ensure safety and prevent adverse effects.

How does the prone pose specifically benefit the mind and promote mental well-being?

The mind-body connection and relaxation techniques utilized in prone pose help promote mental well-being. By calming the mind and settling the breath, prone pose can reduce stress, fatigue, and anxiety, leading to improved mental health.

Are there any variations or advanced variations of the prone pose that practitioners can explore?

Advanced variations of the prone pose include the Superman pose, where the arms and legs are lifted off the ground, engaging the back muscles. These variations not only challenge the body but also provide benefits for strength training.

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