Lainasana

Lainasana is a yoga asana described as a lying-down, resting pose used to promote relaxation and recovery within a practice. The name is generally treated as a Sanskrit term meaning the pose of lying down, and it is commonly positioned as a gentler, restorative counterpoint to more active asanas.

In practice, the practitioner lies supine on the back with the body relaxed and aligned. The arms rest at the sides or lightly on the abdomen, the legs are extended and relaxed, and the feet fall open. The spine remains in a neutral, comfortable position, the jaw and shoulders are released, and the eyes are closed or softly focused. Some practitioners place a light blanket under the knees to relieve lower back tension. Props such as blankets, bolsters, or small cushions may be used to support the body and enhance comfort.

Lainasana is typically held for several minutes, often 5 to 15 minutes in traditional sessions or longer in restorative settings, with attention to slow, natural breathing. It may be used at the end of a sequence to calm the nervous system or between more intense poses as a transitional rest.

Variations commonly involve props to increase comfort, such as placing a bolster under the knees, a blanket over the body, or slight elevation of the head or calves. The pose is suitable for most practitioners seeking rest and can be adapted for those with limited mobility by modifying limb positions.

Safety considerations include avoiding discomfort or pain, especially in the lower back or neck, and exiting the pose if dizziness or breath-shortening occurs. Those with acute injuries should consult a teacher before practicing.