Viparita Karani

Here one has to lay near a wall, raise the legs up as much as you can, slowly and steadily followed by holding the position for quite a few seconds. It is good for blood circulation.

Setu Bandhasana

Setu Bandhasana is about laying down in a straight posture and then raising the hip upwaras, towards the celling and hands down parallel to the hips


During 'Apanasana' one is suggested to hug your knees to the chest and hold the posture for few minutes or seconds. It improves the health of your lower back.

Cat Crow Stretch

It is about laying down upside down and holding your back towards the ceiling by the support of your hands and knees. The formation is beneficial for spine.


Balasana is a back and shoulder exercise where one is suppose to seat back on your knees and stretch your hands straight lowering the chest towards the bed/ground.

Ananda Balasana

In 'Ananda Balasana' one has to to lay down, bring the knees towaras your armpits while grabbing the outsides of the feets. It is a great exercise for hips.

Supta Baddha Konasana

Another posture for the bed is Supta Baddha Konasana that brings your body at a butterfly shape having it's own benefits for the body. It promotes circulation, stretches shoulders and also helps in calming the mind.


It is all about leaving your body at ease. After varying other formations, Savana comes at the last wherein a body needs to be relaxed, control on breathing while leaving it carefree