Supta Vajrasana {Reclined Thunderbolt Pose}-Steps And Benefits

Supta_Virasana_Reclined Thunderbolt PoseSanskrit Name: – Supta Vajrasana

English Name: – (Reclined Thunderbolt Pose).

Preparatory pose: – Vajrasana.

The meaning of Supta in Sanskrit is ‘reclined’ and Vajra means ‘thunderbolt’. This is the important and very useful Asana for improving the digestive system and Stamina.

Although there are fourteen variations during this Supta Vajrasana, practicing one and mastering it’s enough to tone your body.

Supta Vajrasana is a advanced and reclined version of Vajrasana where the higher body reclines backwards, so the rear rests on the ground. The arms rest on the ground to either aspect of the trunk, with the palms facing up.

It is additionally referred to as ‘Supta Virasana (Reclined Hero Pose)‘ and has minor variations like Eka Pada Supta Vajrasana (One-Legged Reclining fastened Firm Pose) or Ardha Supta Vajrasana (Half Reclined fastened Firm Pose) involves one leg folded below the body whereas the opposite is being stretched.

It is additionally practice together with ‘Pavan Muktasana for rising the entire gastrointestinal system and intestine.

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Steps of Supt Vajrasana

  • Sit comfortably in Vajrasana.
  • Keeping your palms on the floor beside the buttocks, your fingers pointing to the front.
  • Slowly bend back, putting the proper forearm and also the elbow on the bottom so the left.
  • Slowly bring down your head to the ground while arching the back. Place your hands on the thighs.
  • Try to stay the lower legs connected with the ground. If necessary, separate the knees.
  • Make certain that you simply don’t seem to be overstraining the muscles and ligaments of the legs.
  • Close the eyes and relax the body.supta-vajrasan_steps
  • Breathe deeply and slowly within the final position.
  • Release within the reverse order, inhaling and taking the support of the elbows and also the arms raise the top higher than the bottom.
  • Then shift the weight on the left arm and elbow by slippery the body, then slowly returning to the beginning position.
  • Never leave the ultimate position by straightening the legs first; it’s going to dislocate the knee joints.

 Repeat this process for 3 to 5 times and once you master it increase the time for 8 to 10 times.

 Benefits of Supta Vajrasana

  • It tones the spinal nerves, makes the rear versatile and realigns rounded shoulders. The nerves within the neck, the thyroid and parathyroid gland glands square measure notably stirred.
  • It massages the abdominal organs assuaging digestive ailments and constipation.
  • The ribcage is stretched and dilated totally, that helps to fill the lungs to its piaximum capability and transportation additional element into the system.
  • It enhances courageousness and confidence level within the temperament.
  • It is useful for those stricken by respiratory disorder, and different respiratory organ ailments.
  • It loosens up the legs and strengthens them in preparation for sitting in meditation Asanas.
  • It enhances ability and intelligence.
  • This posture stretches the rear muscles and separates the individual vertebrae from one another, emotional pressure on the discs.
  • Often nerve connections emanating from the neural structure square measure squeezed by these discs, giving rise to numerous styles of aching.
  • This posture helps to alleviate this downside and encourages the discs to resume their correct position.
  • It regulates the functioning of the adrenal glands.
  • It tones the girdle muscles and also the sciatic nerves and it is useful for girls who have an underdeveloped pelvis.
  • It helps to alleviate disorders of each the male and feminine procreative organs.
  • Regular follow relieves constipation.
  • It helps to eliminate anger, aggression and relax the mind.



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Should not perform after having meal. Vajrasana is only one Asana which can be done after meal.

Not to practice in case of high blood pressure and slipped disc. Pregnant girls or undergoing menstruation cycle or if having knee injuries or surgery, ought to avoid Supta Vajrasana. Before doing any yogic activities ask the expert first.

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