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Supta Vajrasana: Meaning, Steps, Benefits

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Supta Vajrasana

Introduction

Supta Vajrasana is a moderate level supine yoga posture that gives many benefits to the performer. As the name suggests, it belongs to the group of Vajrasana. Also, it resembles Matsyasana except for the position of the legs.

Supta Vajrasana Information

Pose NameSupta Vajrasana
Sanskritसुप्त वज्रासन
IASTsupta vajrāsana
English NameSleeping Thunderbolt Pose
Reclined Thunderbolt Pose
Supine Thunderbolt Pose
LevelIntermediate
OriginTraditional
GroupVajrasana
TypeReclined Pose

Supta Vajrasana Meaning

In Sanskrit, सुप्त (Supta) means sleep or supine or reclined. It is interesting to note the etymological intimacy of the Sanskrit word Supta with English Word Supine. The word supine comes from the Latin Word supinus meaning lying on the back. Both Supta and Supine might have come from the same common root.

Vajra means thunderbolt and Asana is a yoga pose. Hence, it gets the name Supine Thunderbolt Pose or Sleeping Thunderbolt Pose or Reclined Thunderbolt Pose.

Vajra also means a Nadi that controls the activities of the sexual organs. Therefore this yoga pose enables the performer to get mastery over sexual activities.

Supta Vajrasana Practice Procedure

Before taking up the practice of Reclined Thunderbolt Pose, one should know the safety and precautionary measures, preparatory poses, various steps involved and follow up poses.

Safety and Precautions

Persons with lower back pain, sacral issues, knee injury, and degenerated discs should avoid this yoga pose.

Also, the people who are suffering from Cervical spondylosis and Osteoarthritis should avoid this posture.

Furthermore, this pose is not for pregnant people.

Supta Vajrasana Preparatory Poses

Before learning Reclined Thunderbolt Pose, One should get mastery over Thunderbolt Pose first.

Moreover, practice of Matsyasana also aids in the process of perfecting the Reclined Thunderbolt Pose.

Supta Vajrasana Steps

Step 1

Sit in Vajrasana. Bend back with the support of an elbow first and following the other elbow next. In this position, the elbow supports the body.

Step 2

Now bring back the head to the floor releasing the support of elbows. and lie on your back. Subsequently place the palms on the thighs.

Step 3

Next, bring the top of head towards the floor by making an arch on your back. Check the knees are still touching the floor.

Step 4

Breathe normally. Keep the position as long as it is comfortable.

Duration

Initially, 30 seconds to one minute is enough. One may extend the duration to five minutes. The duration should be increased gradually and one should not feel any discomfort in the final position.

Important Tip

One should release the pose in reverse order from Step 4 to Step 1. Earlier release of knees in the lying position may harm the knee joints.

Supta Vajrasana Benefits

By the practice of pose, One reaps all the benefits of Vajrasana and other benefits specific to this pose. Let us have a look at the important benefits.

  • Reclined Thunderbolt Pose stretches and massages the abdominal region. Therefore, it improves the digestive system and removes constipation.
  • This pose expands the upper chest region that envisages the increased flow oxygen into respiratory system. So it is good for Asthma and respiratory disorders.
  • It stretches the lower spine that tones the spinal nerves and muscles in the region.
  • Thigh muscles are stretched and toned. This improves the flexibility upper legs.
  • Supta Vajrasana, activates the Vajra Nadi and thereby it diverts the sexual energy for spiritual progress.

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