Supta Vajrasana | How to do and 10 Benefits | Precautions

Supta Vajrasana

              Supta Vajrasana is also known as 'Reclined Thunderbolt Pose'. Supta Vajrasana is a kneeling pose. This is variation of Vajrasana or Thunderbolt Pose which is advanced type of asana and it is little bit difficult.


A girl doing Supta Vajrasana Benefits Yoga Reclined Thunderbolt Pose
Supta Vajrasana


                    Pronunciation - su-pta-vah-ja-ra-sa-na
                    Meaning - Supta is the sanskrit word. It means 'lean back down'. And asana means 'Pose'.
                    Difficulty - 5 (out of 5)


How to do Supta Vajrasana?



A girl showing Supta Vajrasana Steps - How to do Supta Vajrasana | Reclined Thunderbolt Pose
Supta Vajrasana Steps



Reclined Thunderbolt Pose Steps -
  1. Seat in Vajrasana (Thunderbolt Pose) on Yoga Mat or floor.
  2. Slowly-slowly lean or bend backward, with the help of your hand i.e. palm, forearm & elbow.
  3. Now rest in this position for 10-15 seconds. For beginner 5 seconds are enough.
  4. Now slowly come back to starting position, with the help of your hand i.e. palm, forearm & elbow.
Note -
  • This is very difficult pose, so be sure that you are doing it in right way and slowly-slowly lean backward or bend backward.
  • Take the help of your hands and elbow to slowly-slowly bend backward.
  • Remain calm and steady during this pose.
  • For Yoga & Meditation wear something comfortable clothes. Too tight cloths will distract you.
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  • Do not practice Yoga on hard surface, it will hurt your skeleton and internal organs too.
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Benefits of Supta Vajrasana -

  1. As you lean backward in vajrasana, all the muscle and fibers of your thighs really stretches too much and make it strong and healthy.
  2. Supta Vajrasana Yoga Pose strengthen your lower body muscle including thighs, hips, calf's and ankles etc.
  3. Supta Vajrasana tones the spinal nerves.
  4. This Yoga pose helps in indigestion problem and improve digestive systems function.
  5. While doing the Supta Vajrasana rib cage is stretched totally, that helps to fill the lungs to its maximum capability. Thus increases Lungs Oxygen capacity.
  6. This Yoga pose stretches vertebrae.
  7. This Yoga pose regulates the functioning of the adrenal glands.
  8. This Yoga pose tones the girdle muscles.
  9. This Yoga pose prevents ulcers and acidity.
  10. Supta Vajrasana Yoga pose helps to eliminate anger, aggression and relax the mind.

Supta Vajrasana Precautions -

        Those who have knee-joint pain or ankle-joint pain should avoid to do Supta Vajrasana or Reclined Thunderbolt Pose.

       Previous - Thunderbolt Pose                                  Next - Siddhasana / Perfect Pose

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