Supta Vajrasana Benefits: Enhance Relaxation and Flexibility

Supta Vajrasana at a Glance

How to Do Supta Vajrasana?

Follow the Step-by-Step Instructions

One should master the Reclined Thunderbolt first before learning the Reclined Hero Pose. Supta Vajrasana Vs Supta Virasana, except for the position of the lower legs, are the same.

• First, sit in Vajrasana (thunderbolt pose), sitting on your heels, your big toes touching each other, your knees joint, keeping your spine straight, and take a few relaxed breaths for the reclining pose.
• Place your hands on the thighs and your palms facing the thighs and center yourself.
• Now, from the Thunderbolt pose, you have to recline backward, so bend your elbows and take the support of the arms to lean back and engage your core.
• As you slowly go back (down to the floor), see that your knees are close and your feet and ankles are touching each other (this may require some flexibility in the ankles and knees).
• Make sure to lean back gently till your head and upper body touch the mat, and keep the support of the arms until your upper body is on the floor. Keep your toes pointed.
• Once you have reclined, you can extend the hands over your head, bring them back, hold your feet (ankles), or keep them alongside your body or on your thighs. Keep it according to your comfort and the level of stretch you want.
• Now relax, inhale and exhale gently in the Supta (Sanskrit word) Vajrasana pose. See that you keep your spine extended and open your chest. Be mindful while in this posture, and be aware of the physical sensations in your body.
• Hold the final position of Supta Vajrasana within your comfort and limits.
• When you want to release the pose, come in reverse, supporting your arms to lift your head, then your upper body, and come to the starting position.
• Now, you can come to the Savasana pose, relax, and cool down.
• You can do the preparatory yoga, cobra, and camel poses. You can also do the Balasana as the resting asana.

What are the Benefits of Supta Vajrasana?

The benefits of Supta Vajrasana are many:

• Supta Vajrasana massages the abdominal organs, which helps in the improved digestion process and relieves constipation and bloating.
• The reclined thunderbolt pose stretches your chest, back, abdominal muscles, thighs, and legs.
• It helps to correct your back hunching and improves and maintains your body posture for people who spend long hours sitting at a desk or computer. Regular practice can help strengthen your ankles, thighs, and hips.
• The reclined thunderbolt pose also helps increase the blood flow and oxygen supply to the muscles and tones your spinal nerves.
• While doing this pose helps to engage and strengthen the muscles in the pelvis, thighs, and quadriceps, promoting stability to the core.
• Helps in Improving Respiratory Disorders Since the pose expands your chest region.
• The reclined thunderbolt pose can be practiced as a restorative pose for relaxation when combined with deep and controlled breathing, which can help improve mental focus and concentration.

Health Conditions that Might Benefit from Supta Vajrasana

• Muscle pain is common, so practicing this asana can help with back, neck, thigh, and chest muscles and increase flexibility.
• Performing Supta Vajrasana helps to enhance blood flow to the internal organs like the kidneys, liver, and pancreas.
• The reclined thunderbolt pose helps to activate the abdominal organs and helps the digestive system.
• It helps to improve the function of the lung capacity and can help individuals suffering from asthma and other respiratory issues.
• During their menstrual cycle, women can get relief from the pain and cramps.
• This Yoga pose regulates the functioning of the adrenal glands.
• It is a relaxation pose, so it helps to reduce stress and anxiety, helps to control your anger and aggression, and helps to calm your mind and body.

Safety and Precautions

• Pregnant women should avoid doing this pose and avoid it after any knee or abdominal surgery.
• People have severe spine issues and sciatica pain. In such cases, you should avoid doing this asana.
• While releasing the Reclined Thunderbolt Pose, exit as per the instructions. Avoid releasing your leg first, as it may damage your knee joints.
• Avoid this asana during an asthma attack with acute pain in the region of the lumbar spine or knees.
• People with high blood pressure or medical concerns should consult their health care professional or avoid doing the Supta Vajrasana.

Common Mistakes

• Avoid over-arching your lower back.
• You need to ensure that each step and technique is right and that you do not rush through Supta Vajrasana’s steps.
• Warm-ups, preparatory poses, and follow-up poses are very important.
• Don’t keep the knees too wide.
• If you lack flexibility, support yourself with props.

Tips for Supta Vajrasana

• Always do it on an empty stomach.
• Beginners should do it under the guidance of a professional yoga trainer.
• Avoid holding your breath and closing your eyes in the Supta Vajrasana pose.
• Engage your core muscles while reclining back.

Physical Alignment Principles for this Supta Vajrasana

• Start with the Vajrasana pose, and keep your knees closer.
• When you are leaning back and coming up, take the support of the arms and elbows.
• While leaning back and in the reclined pose, don’t spread your knees and let your feet be closer.
• Keep a gentle curve in your back and chin, slightly touching the chest.
• Close your eyes and relax.
• Exit gently, supporting your arms, bringing your head back up, and then releasing your legs.
• Listen to your body, and don’t force your body in the initial stages.

Breath and Supta Vajrasana

Coordination of breath will lead to a safe pose. Inhale gently and deeply while getting into the Supta Vajrasana pose from Vajrasana, which helps to set your body for the pose. As you bend backward, gently exhale with the movement, and this helps to relax and release the tension. When you are in the reclined pose, breathe in and out in a gentle and mindful to help relax and calm yourself. While you release the Supta Vajrasana, exhale gently. This will help you to be stable and maintain the balance. Be aware of your breath, be mindful of the tensions in your body, release the tension with every exhale, and experience the calmness.

Supta Vajrasana Variations

• You can use the support of props (cushions and bolsters) if you have less flexibility.
• Half Supta Vajrasana for people with less flexibility.
• Supta Vajrasana with your palms under your head for support.

Conclusion

Supta Vajrasana or Reclined Thunderbolt Pose is an advanced version of Vajrasana which enhances blood circulation to liver, kidneys and pancreas and strengthens neck, back and chest muscles. This pose also works on Vajra Nadi which controls the sexual organs. 

If you have any health concerns consult your doctor before practicing this pose. Beginners should practice Supta Vajrasana under guidance of a trained professional to avoid any mistakes. Practice with breath awareness for best results and relax and calm your mind and body.

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