Vinyala

Pose sheet

Repose Pose on the Elbows

Śayanāsanaशयनासन

Balance on your elbows, legs raised and hands cupping your chin.

Open this pose in the 3D body

Steps

Support

Both elbows; head, hands, and forearms lifted off the floor.

Enter

  1. Place parallel forearms down, with your elbows shoulder-width apart.
  2. Exhale and rise into Pincha Mayurasana, keeping your feet together.
  3. Lift your head and chest; shift weight onto your elbows.
  4. Lift one hand and place your palm beneath your chin.
  5. Lift the other; join your wrists and cup both palms.

Hold

  1. Press both elbows down; keep your head and forearms lifted.
  2. Lift your chest and shoulders.
  3. Bring thighs and ankles together; straighten knees and point your feet.
  4. Keep your abdomen active without increasing your lower-back arch.

Exit

  1. Exhale and ground your hands and forearms.
  2. Lower your feet with control, then place your knees down.
Breathing
Breathe naturally and continuously.
Gaze
Look forward toward the floor.
Duration
5–10 seconds.

Adapt

Adaptations

  • Keep the full supportKeep your hands and forearms grounded in Pincha Mayurasana.
  • Wall preparationPractice Pincha Mayurasana with your feet against a wall.
  • Horizontal preparationFrom Forearm Plank, bring both hands against your cheeks.
  • Padded supportPlace foam padding under both elbows.

Variations

  • Ardha Śayanāsana: one hand against cheek; opposite forearm grounded.
  • Palms against the cheeks, instead of cupping the chin.

Signals of effort

  • Inverted, with your head suspended.
  • Body weight on two small contact points: your elbows.
  • Hands and forearms lifted; feet unsupported.