Yoga Practice Name
Supta Vajrasana
English Name
Supine Thunderbolt Pose
Description and Steps
Description:
Supta Vajrasana is a reclining variation of Vajrasana (Thunderbolt Pose), where the practitioner leans backward to rest the spine on the floor while keeping the legs folded underneath the body. It is a deep stretch for the thighs, abdomen, chest, and spine, and is often used in intermediate to advanced yoga practices, especially within Hatha Yoga and therapeutic sequences.
Steps to Practice:
- Start in Vajrasana: Sit on your heels with your knees together and spine erect. Rest your palms on your thighs.
- Lower the Back Slowly: Place your hands on the floor behind you. Gradually lean back, lowering the elbows one at a time onto the floor. If comfortable, lower the back completely onto the ground.
- Final Position: Once the back is on the floor, rest the arms either alongside the body with palms facing up, or over the head. Ensure the knees remain together (or slightly apart if needed for comfort). The buttocks stay in contact with the heels or as close as possible.
- Breathing and Hold: Close your eyes and breathe deeply. Hold the position for 20 seconds to 1 minute or more, depending on your capacity and comfort.
- Release the Pose: Bring your arms beside your body if extended. Support yourself with your elbows and hands as you raise the torso. Return slowly to Vajrasana.
General Benefits
- Improves Flexibility of Lower Body: Deeply stretches the thighs, hip flexors, knees, ankles, and abdominal muscles.
- Stimulates Digestive Organs: Promotes better digestion by stretching and massaging the abdominal region, including the intestines and stomach.
- Strengthens Back and Pelvic Muscles: Helps build strength in the lower back and pelvic floor muscles.
- Enhances Posture and Spinal Health: Encourages proper alignment of the spine, promoting a naturally upright posture over time.
- Opens the Chest and Shoulders: Counteracts slouching and promotes lung expansion and better breathing.
Cautions-Limitations-Contraindications
Cautions:
- Knee Sensitivity or Injury: Avoid if you have knee pain, recent surgery, or chronic knee issues, as this pose deeply bends and compresses the knees.
- Lower Back Issues: Individuals with lower back injuries, herniated discs, or sciatica should approach with caution or avoid the full pose.
- Ankle Stiffness or Injury: The posture places a deep stretch on the ankles, which may not be suitable for those with weak or injured ankles.
- Neck or Shoulder Discomfort: If the head is not comfortably supported, strain may occur in the neck or shoulders.
Contraindications:
-
- Severe Arthritis: Especially in the knees, hips, or spine—this pose may exacerbate pain and inflammation.
- Recent Abdominal Surgery or Hernia: The stretch and pressure on the abdomen may hinder healing or cause discomfort.
- Pregnancy: Not advised in pregnancy due to compression on the abdomen and reclining position.
- Heart Conditions: The full reclining position may not be suitable; always seek a doctor’s or therapist’s advice.
- Varicose Veins: Those with circulation issues or varicose veins in the legs should avoid deep bending of the knees or prolonged hold.
Complimentary Practice
Preparatory / Warming-Up Poses:
- Vajrasana – Prepares the knees and ankles; base posture for Supta Vajrasana.
- Ananda Balasana (Happy Baby Pose) – Gently opens the hips and stretches the spine.
- Marjariasana-Bitilasana (Cat-Cow Pose) – Mobilizes the spine and warms up the back and abdomen.
- Ardha Supta Vajrasana – Half version to ease into the full recline, especially for beginners.
Follow-Up / Deepening Poses:
- Supta Virasana – A deeper variation that further stretches the thighs and opens the chest.
- Ustrasana (Camel Pose) – Intensifies the stretch of the front body, complements backbending.
- Bhujangasana (Cobra Pose) – Opens the chest and strengthens the back after the deep reclining stretch.
- Setu Bandhasana (Bridge Pose) – Continues the gentle backbend and strengthens the glutes and hamstrings.
Counterposes:
- Pawanmuktasana (Wind-Relieving Pose) – Relaxes the lower back and massages the abdomen.
- Balasana (Child’s Pose) – Releases any tension from the knees or lower back.
- Paschimottanasana (Seated Forward Bend) – Provides a forward fold to counter the backbend
Similar Practices
1. Vajrasana, 2. Supta Virasana, 3. Matsyasana, 4. Setu Bandhasana, 5. Bhujangasana, 6. Supta Baddha Konasana, 7. Ardha Supta Vajrasana
Practice Keynotes
- Level: Intermediate (due to the strong stretch on thighs, knees, and ankles)
- Best Time to Practice: After meals (like Vajrasana), but only if body allows—be gentle. Ideal in the evening or after asana practice to stretch the front body.
- Duration: Beginners: 15–30 seconds Intermediate/Advanced: 1–3 minutes Increase gradually with comfort.
- Awareness: On the stretch in thighs, abdomen, chest. On breath and spinal alignment
- Breathing: Slow, deep abdominal breathing. Inhale – expand the chest; Exhale – relax into the pose
- Physical Focus Areas: Quadriceps, Hips and hip flexors, Abdomen and chest, Ankles, knees, and lower back
- Precautions: Avoid if there is knee, ankle, or lower back injury. Use props (bolster, blanket) if there's discomfort. Keep knees close to avoid joint strain. Come out slowly to avoid light-headedness
- Support Props (Optional): Cushion or bolster under back for beginners. Rolled blanket under knees if there’s strain. Wall for gentle support in rising.
