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Asana name: Sleeping Thunderbolt Pose

Sanskrit name: Supta Vajrasan

Meaning: Sleeping Thunderbolt Pose

General Benefits:
Good asana for leg ache. Good for the pelvic region: abdominal organs & digestions. Gives rest to the legs for those who are required to stand for a long time, walk long distances or athletes. Practice this asana with Sarvangasana after long walking. Counter pose for Paschimottanasana.


Benefits for Women:
Menstrual disorders


Therapeutic Applications:
Reproductive problems, Weak digestion.


Taking the Position:
In sitting position, bend your left leg and bring the foot to the left buttock. Bend your right leg and place the right foot next to the left foot. Shift the weight forward onto the toes. Bring your knees to the ground, toes together, heels apart and sit between your heels. Shift both heels out from underneath the buttocks. Slowly lower yourself back, using the elbows to support, then slowly rest the back, shoulders and back of the head on the ground. Your knees may be slightly apart if that feels comfortable. Place the hands on the thighs or beside the thighs or in Swastik bhanda or as a pillow below the head. Relax in the asana, breathe normally.


Releasing the Positions:
To release the asana, support your body with your elbows and slowly raise the head and torso up. Return the hands to your sides. Raise your knees and shift your weight onto your toes. Straighten the left leg. Straighten the right leg and lower the buttocks to the ground returning to sitting position.


Anatomical Focus:
Abdomen, lower back, knees, chest.


Anatomical Awareness:
Focus on lower abdomen, chest.


Do's:


Don'ts:


Precautions & Contraindications:
As per Vajrasana. Sciatica, slipped disc, sacral ailments, knee problems. Straightening the legs first may dislocate the knee joints.


Variations & Tips:


Preparatory Poses:


Step 1


Step 2


Step 3


Step 4


Follow-up Poses:


Position:
Sitting.