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supta vajra asana also called the reclined thunderbolt yoga pose

Supta Vajrasana Step by Step Tutorial, Benefits, Precautions and Variations For Beginners

Supta vajrasana is a variation of classic Vajrasana in which the body is in a sleeping position with a back arch. It’s also known as supine thunderbolt stance, sleeping thunderbolt pose, or reclining thunderbolt pose in English. The supine position is used for this pose.

Deep stretching, reclining, inversion, and strength are all part of Supta vajrasana. It makes the position particularly beneficial for women in terms of reducing menstrual discomfort and preventing pregnancy issues.

Stretching of the spine, hips, and legs is involved. Aside from that, the chest, neck, and abdominal muscles are all worked out in this stance.

Sanskrit Meaning Of Supta Vajrasana

This asana’s Sanskrit name is made up of three basic words. ‘Supta’ means ‘reclining’ or ‘lying down,’ ‘vajra’ means ‘thunderbolt’ or ‘extremely firm,’ and ‘asana’ means ‘pose.’

The practitioner’s body is holding strong in this pose, which entails leaning on the back.

The rearward tilting aids chest expansion. The lungs are strengthened as a result of this. It also makes the pelvic joint more flexible by stretching it.

Supta Virasana and Supta Vajrasana Differences

Supta vajrasana and supta virasana have the same basic distinction as Vajrasana and Virasana.

Lower legs and heels remain just below the buttocks in supta vajrasana, just as they do in vajrasana. In Supta Virasana, however, the lower legs must be stretched adjacent to the buttocks, with the side heels merely touching the buttocks..

Fixed Firm Pose with young girl

How To Do Supta Vajrasana

In supta vajrasana, the body mimics that of the fish pose (matsyasana), however the only difference between the fish yoga pose and reclined thunderbolt pose is the leg position. Legs are extended straight in a supine position in matsyasana, whereas legs are retained in the basic Vajrasana position in Supta vajrasana.

Precautions

  • If you have an injured knee or back, avoid doing supta vajrasana.
  • If you have a broken ankle, avoid doing this asana.
  • This asana should not be done by anyone who have sciatica, a slip disc, or other spinal disorders.
  • Never straighten the legs first when releasing from supta vajrasana. This could cause the knee to dislocate. After entering vajrasana, always relax the legs.
  • On an empty stomach, execute supta vajrasana.

Preparatory Yoga Poses

  • Child Pose (Balasana)
  • Bound Angle Pose (Baddha Konasana)
  • Thunderbolt pose (Vajrasana)

Supta Vajrasana Instructions

Backward Bend Sitting on the Heels
  1. Begin by sitting on your ankles in vajrasana, tucking your legs under your body.
  2. Begin to lean backwards, bending your lower back and relying on your elbows and forearms for support.
  3. Lean back until your head is level with the ground.
  4. Draw your brows to the floor while arching your back. Now you can let go of the elbow support in your lower back.
  5. Bring your hands to your thighs and lower your knees to the ground.
  6. Maintain the arch back and sustain the posture for 30-60 seconds with deep breaths while keeping your eyes closed.
  7. Inhale and use your elbows and forearms to elevate your head and upper body off the floor.
  8. In vajrasana, you can unwind.

Step By Step Video Tutorial: Suptavajrasana

Tips For Beginners

  • Maintain good posture alignment by ensuring that the hips are directly in between the side heels.
  • Maintain a straight ankle with toes pointing backward.
  • Allowing your knees to rise off the floor is not a good idea.
  • If you’re having trouble holding the pose, adjust the depth of your posture.
  • It may be difficult to sit on your heels at first, but don’t push yourself or give up. Simply do it to the best of your ability and gradually increase your capacity.

Follow-up Yoga Poses

  • Crane Pose (Bakasana)
  • Bound Angle Pose (Baddha Konasana)
  • Lotus Pose (Padmasana)

Modifications & Variations

Young lady supta vajrasana on white back ground

The following props can be used to easily modify Supta vajrasana:

Using Bolster – Place a bolster across your back horizontally. Lean against it and then lower your head to the floor. This will aid in the formation of a back-and-neck arch.

Using Yoga Strap – Wrap a yoga strap over your thighs if you’re having trouble maintaining your thighs and knees in place. The thighs will not slide out as a result of this.

Variations

You can extend your hands overhead instead of keeping them on your thighs. Keep your arms straight on the floor and your breathing steady. The supta vajrasana will be deepened as a result of this.

After achieving supta vajrasana, another variant is to grasp the elbows of opposite hands overhead.

Eka pada supta vajrasana – The practitioner holds one leg under the torso while the other leg is spread out in this variation. The next steps are the same as before.

Ardha Supta Vajrasana – Practitioner keep one leg under the torso and bends the other knee while keeping the foot on the floor in Ardha Supta Vajrasana. Lean back and touch the floor with the crown of your head. Raise one foot off the floor and place it over the other thigh, with the knee pointing outward.

supta vajrasana Practicing with yogi

Benefits Of Supta Vajrasana

1. Brings Flexibility

The chest, abdomen, spine, hips, and leg muscles are all stretched in Supta vajrasana. The asana tones the body by stretching these muscles. The spine, thighs, pelvis, and ankles become more flexible.

2. Posture Improvement

Supta vajrasana is a yoga pose that helps to stretch and strengthen the entire body. It tones the nerves in the spine as well as other muscles. This is also useful for treating rounded shoulders and improving shoulder alignment.

3. Facilitates Respiration

The asana involves bending backward, which lengthens the dorsal region. It completely opens up the chest cavity and expands the lungs. It aids in the enhanced passage of oxygen into the lungs.

As a result, this asana aids in breathing improvement. It’s also used to treat lung conditions including asthma and bronchitis.

4. Stimulate Digestion System

While holding the pose, the abdominal muscles are stretched as well. It stimulates the digestive organs and improves the digestive system’s performance.

Constipation and other digestive issues are also relieved by gently massaging the abdominal organs.

5. Vajra Nadi Activation

The Vajra Nadi is stimulated by this pose. Vajra Nadi is one of the nadis in our body that aids in the regulation of sexual energy. By redirecting this energy, it aids in the attainment of spirituality.

It also aids in the reduction of male and female reproductive diseases. It is also suitable for enhancing sexual health, according to a research study. It can even help with infertility.

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