Supta vajrasana

Supta Vajrasana is mentioned in the yoga texts such as the Hatha Yoga Pradipika (one of the most recognized books on yoga) as well as the Gheranda Samhita. It is an advanced form of Vajrasana. It can be quite difficult to master in Supta Vajrasana. For this, the practitioner must first master Vajrasana.

In this posture, one has to lie on the back, so this posture is called Supt-Vajrasana. Supt means slept, ie slept in the state of Vajrasana, a type of Vajrasana. To perform the Sapta Vajrasana, you have to do Vajrasana first. But the final position looks very different from Vajrasana.

The word Supta Vajrasana comes from the Sanskrit root. where the word ‘Supta’ means ‘ Lying Down ’, ‘ Vajra ’ means ‘Thunderbolt’ and ‘Asana’ means ‘Pose’. that’s why it’s known as Reclined Thunderbolt Pose in English.

It is also said that by performing this asana for an extended period of time, the Svadisthana Chakra becomes active. And a good way to control the body as well as the mind.

It is performed in many ways. Here is a simple method of Supta Vajrasana.

Steps To Do Supta Vajrasana (Reclined Thunderbolt Pose)

  • First of all, sit on the yoga mat in Vajrasana Position. Stretch the lower legs backward while keeping them stick together. The big toes need to cross each other. The buttocks rest on the heals. 
  • Keep both your hands on your knees and prepare your body for further action, keep your breath normal.
  • Now move both hands backward and place the elbow on the ground.
  • Tilt the body backward, and transfer the weight of your body to the elbow of the hands. Balance the body in this position.
  • Now, Keep your back fully on the floor.
  • After this, raising your back slightly, bend the head back. In this case, your back will be like a spring.
  • Keep your lower legs in direct contact with the surface of the floor.
  • Now straighten both your hands and keep them on both your thighs.
  • Take slow and deep breaths and relax the whole body.
  • If you feel a strain or heaviness in the eyes, then close them for a while.
  • You can practice this asana according to your ability.
  • You should gradually increase the duration of Supta Vajrasana.

Preparatory Poses associated with Supta Vajrasana

These are the main preparatory poses that you need to practice before Supta Vajrasana.

Follow up poses associated with Supta Vajrasana

When you complete your practice of Supta Vajrasana, make sure that you perform these follow up poses.

Benefits associated with Supta Vajrasana (Reclined Thunderbolt Pose)

Reclined Thunderbolt yoga asana is very beneficial for our body. It keeps us away from many types of problems occurring in our body. By the way, there are many benefits to Supta Vajrasana. Here some of its important advantages are being mentioned. Let us go over its advantages in detail.

  • By regular practice of Reclined Thunderbolt Pose actives the Svadisthana Chakra, which is the second chakra. It helps to connect with knowledge and improves perception. 
  • This Asana increases courage and confidence in a person. It increases creativity and intelligence as it increases the circulation of blood in the brain. This posture helps in reducing the negative in you.
  • Regular practice of this asana increases the flexibility of the spine and hips and stretches the thigh muscles. It strengthens the lungs.
  • It removes breathing problems, purifies the blood, activates Sushumna pulse.
  • Back pain helps to get rid of the Supta Vajrasana and encourages the discs to return to their correct positions.
  • Those who are troubles by day’s fatigue should practice Reclined Thunderbolt Pose regularly.
  • This yoga asana also increases fertility.
  • Its regular practice can help you avoid piles problems.
  • By doing this asana continuously, our belly fat is reduced, which reduces our obesity. And it is also helpful in eliminating clutter.
  • Performing Supta Vajrasana also causes strain on the nerves of your genitalia. This asana helps in reducing the disorder of reproductive organs of both males and females.
  • It not only relieves bronchitis disease but also increases the ability to breathe in the lungs.
  • By doing this asana continuously, our belly fat is reduced, which reduces our obesity. And It is also helpful in eliminating kyphosis.


While this pose is extremely beneficial, there are some precautions that you need to take.

  • Avoid this asana in case you suffer from a knee problem, or you had gone surgery in the knees recently.
  • Pregnant women should not be practicing this Asana.
  • In case you have spinal column ailments especially on the lower vertebrae, you should avoid this pose.
  • Not only slipped disc patients but also in case of osteoporosis and vertigo, Do not practice this asana.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional