The supine position is simpler than it may sound. It describes the position of the body when lying flat on the back, with the face and torso facing up. In this position, the limbs are generally straight, with the palms facing upward. It’s commonly used in medical procedures, such as surgical operations, physical examinations, and diagnostic tests, as it allows easy access to the body and provides a clear view of the patient’s face and chest.
You’ll likely come across it in yoga, Pilates, or other forms of low-impact exercise, as it’s a useful way to find neutral spine and neck postures. In some cases, and with the proper support, it can improve sleep quality by allowing a better oxygen flow and relaxing the diaphragm, although other studies found that right-sided sleepers had better sleep quality.
However, it’s not a posture with cure-all abilities: for individuals with sleep apnoea, the supine position can exacerbate the condition. Some studies suggest that simple interventions (such as sleeping on the right side) can improve sleep apnoea symptoms.
In yoga, the supine position is the base for the Savasana pose (also called the ‘Corpse Pose’) which aims to relax the body while maintaining an awareness of the mind and breath. It can also be used to target specific, hard-to-stretch areas of the body.
Supine postures are primarily used as a counter pose to maximise the benefits of more ‘dynamic’ postures, or to release and stretch thigh muscles in specific areas. “A supine twist is a release for the entire spine, but specifically the lower back, which is often affected by tight hips, glutes, and hamstrings,” says yoga instructor Allie Williams.
The case for Pilates is slightly different. The supine position is used during abdominal exercises, which improve muscular endurance and trunk flexibility. A study conducted in ‘sedentary adult females’ showed the supine position had a positive effect on abdominal and lower back muscular strength, as well as endurance and torso flexibility, in which the ‘neutral spine’ position plays a key role.
Read more:
- Why you shouldn’t feel guilty about skipping exercise during the week
- Are our sleeping positions linked to our personalities?
- Yes, yoga is proven to reduce your anxiety. But not in the way you think
- Why it’s harder to stand up as you age: The science behind your stiff joints and tight muscles
Asked by: Duncan Davidson, via email
To submit your questions email us at questions@sciencefocus.com (don't forget to include your name and location)