Supta-Vajrasana : Sleeping Reclining Thunderbolt Pose

25 February 2024 by
Editorial team
Experience the deep relaxation and therapeutic benefits of Supta-Vajrasana, a pose that unfolds from the foundational Vajrasana.

Understanding Supta-Vajrasana:

Symbolic Development:

  • Supta-Vajrasana expands upon the base of Vajrasana as we recline on our back with folded legs, creating a harmonious alignment.

Steps to Practice:

  1. Starting Position:
    • Begin by sitting in Vajrasana, the Thunderbolt Pose, with your legs folded beneath you.
  2. Transition to Reclining:
    • Gently place your right hand behind your buttock on the floor.
    • Follow by placing your left hand behind your hip and lean slightly backward.
    • Lower your right elbow to the ground, then the left elbow, supporting your recline with your forearms.
    • Slowly extend your arms and lie down completely on your back, maintaining control and avoiding sudden movements.
    • Ensure your shoulders are comfortably rested on the ground.
  3. Body Alignment:
    • Keep your knees together and hands stretched along the sides of your body.
    • For beginners, placing hands on the thighs initially can offer added support.
  4. Scissor Shape Variation:
    • As you gain familiarity, form a scissor shape with your hands under your shoulders, with one hand under the opposite shoulder.
    • Perform deep breathing exercises, inhaling and exhaling gently through both nostrils.
    • Remain in this position for 6 to 8 seconds, focusing on relaxation and breath awareness.
  5. Returning to the Starting Position:
    • Slowly release your hands from the scissor position and place them beside your body.
    • Use your elbows to lift yourself back to the initial sitting position.
    • Rest briefly before repeating the asana, following the same process.

Daily Practice and Benefits:

  • Regular Practice:
    • Aim to practice Supta-Vajrasana three to four times daily to experience its full benefits.
  • Health Benefits:
    • Activates and energizes the pancreas, benefiting those with diabetes.
    • Corrects digestive disorders and supports the functioning of stomach, liver, kidneys, and spleen.
    • Enhances sexual vitality and is beneficial for sexual glands.
    • Offers relief from high blood pressure and sciatica.

Important Considerations:

  • Consultation Advised:
    • Individuals with gas-related issues or hip pain should seek guidance from a yoga expert before practicing Supta-Vajrasana.

Embrace the rejuvenating power of Supta-Vajrasana for holistic well-being and vitality.

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