Reclined Thunderbolt Pose - Supta Vajrasana
Contents
Reclined Thunderbolt Pose or Supta Vajrasana comes from the Sanskrit language where ‘Supta’ means relined or sleeping, ‘Vajra’ means thunderbolt, and ‘Asana’ means pose. People also use terms like Sleeping Thunderbolt Pose and Supine Thunderbolt Pose.
Supta Vajrasana is actually an advanced form of Vajrasana that you do while lying down.
In this pose, the yogi begins in Vajrasana then holds the feet and places the elbows on the floor as the torso bends backward until the arms, back, and head rest on the floor. The pose is held for 30 seconds.
The mental health benefits of Supta Vajrasana include helping to treat anger and other negative emotions, calming the mind, and improving focus.
Pose Detail
- Body Position: Backbend Yoga Poses, Supine Yoga Poses
- Difficulty: Beginners
- By Type: Chest Opening Yoga Poses, Flexibility Yoga Poses, Hip Opening Yoga Poses, Shoulder Opening Yoga Poses, Strengthening Yoga Poses
- By Benefit: Yoga Poses For Digestion, Yoga Poses For Stress Relief
Step-by-Step Instructions
Benefits and Contraindications
Strengthen the sacral region and brings flexibility to the back
Strengthen the lung muscles
It relieves constipation
It strengthens the thigh muscles
Stretches the abdominal and thoracic muscles.
Thereby helping those with asthma and bronchitis.
Pregnancy
Lower back pain
Knee injury, and degenerated discs
Cervical spondylosis and Osteoarthritis
Photo poses in different angles
Modifications and Props for Beginners
- Place a bolster or folded blanket behind your back to support your spine and hips.
- You can also use blocks or blankets under your knees to reduce the strain on your knees and thighs.
Useful Tips
- Maintain the proper alignment throughout the posture, ensure the hips lie directly in between side heels.
- Keep your ankles straight with the toes pointing backward.
- Do not let your knees to lift off the floor.
- If you feel pain while holding the pose correct the posture depth.
- It might be difficult to sit on your heels initially, but, neither push yourself nor quit. Just perform it within your capacity and slowly work your way into it.
Frequently Asked Questions
In Vajrayana the lower legs and heels lie directly under the thigs and buttocks respectively, in Supta Vajrasana also lower legs and heels remain directly below the buttocks. Whereas, in Supta Virasana lower legs need to be spread adjacent to the buttocks so side heels touch the buttocks only.
Apart from the ones mentioned above, Supta Vajrasana also helps in:
Preventing cholesterol
Reducing the risk of cardiovascular diseases
Improving kidney and liver functions
Regulating functions of adrenal glands
Boosting confidence and self-awareness
Variations
Top Preparatory Pose
Top Follow-Up Pose
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