Supta Vajrasana (Reclined Thunderbolt Pose) is an advanced supine yoga posture where the practitioner sits in Vajrasana and reclines backward until the back touches the floor. Mentioned in classic texts like the Hatha Yoga Pradipika and Gheranda Samhita, this pose deeply opens the chest, stretches the quadriceps, and enhances spinal flexibility while stimulating the Svadisthana Chakra.
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, practitioner have to do Vajrasana first but the final position looks very different from Vajrasana.
Supta Vajrasana Meaning
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.
The pose is also known by its English name; sleeping thunderbolt pose, or supine thunderbolt pose.
It is an advanced type of asana, involves deep stretching, reclining, inversion, and strength. And helps in the expansion of the chest, stretching of the spine, hips, and legs, and symbolize the purification and transformation of the practitioner’s body, mind, and spirit.
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 alleviating the menstrual pain and minimizing pregnancy complications.
How to Perform Supta Vajrasana (Reclined Thunderbolt Pose)
Time needed: 3 minutes
Step-by-step instructions to safely practice Supta Vajrasana, an advanced reclining yoga pose.
- Start in Vajrasana
Kneel on the floor and sit back on your heels with big toes touching, heels slightly apart, and your spine straight.
- Prepare the Position
Place both hands on your knees, relax your shoulders, and maintain normal breathing.
- Recline Backward
Move your hands backward and place your elbows on the ground. Slowly transfer your body weight onto your elbows, lower your torso all the way down, and rest your head and back on the floor.
- Adjust for Comfort
Keep your knees together and rest your arms by your sides. If needed, place a bolster or blanket under your back for support
- Hold and Breathe
Hold the posture for 30 seconds to a few minutes while breathing deeply.
- Release the Pose
Engage your core, support yourself with your elbows, and gently lift your torso back into a seated Vajrasana position.
Preparatory Poses
Follow up Poses
Precautions & Contraindications
- Avoid this asana in case you suffer from a knee problem, or you had gone surgery in the knees recently.
- if you’re pregnant, consult a yoga instructor or professional before attempting this pose.
- 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 sciatica, osteoporosis, vertigo, and other spinal issues should, avoid performing this asana.
- Always perform reclined thunderbolt pose on empty stomach.
- If you’re a beginner, start with shorter durations and gradually extend the time you spend in the pose as your body becomes more comfortable.
- Use props like blankets or bolsters for support and comfort, especially if you experience discomfort in your back or knees.
Benefits of Supta Vajrasana
Svadisthana Chakra: 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.
Relieves Lower Back Pain: It can help in relieving tension in the lower back and may offer relief from mild backaches.
Increases the Flexibility: Regular practice of this asana increases the flexibility of the spine and hips and stretches the thigh muscles. as well as strengthens the lungs.
Therapeutic for Reproductive Organs: 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.
Stretches the Quadriceps and Thighs: This pose stretches and opens up the front of the thighs, enhancing flexibility in the quadriceps.
Improves Digestion: Regular practice of Supta Vajrasana can aid digestion, relieve gas, and alleviate digestive issues.
Activates vajra nadi: Practices like Supta Vajrasana (Reclined Thunderbolt Pose) are thought to stimulate and activate this particular nadi, helping in the regulation and channeling of sexual energy towards spiritual growth and higher consciousness.
Therapeutic for Respiratory Issues: It may help improve respiratory conditions by expanding the chest and promoting better breathing.
Strengthens Core Muscles: Engaging the core muscles while holding the pose helps in strengthening the abdominal area.
Conclusion
Supta Vajrasana is an advanced yoga asana that combines elements of deep stretching, reclining, inversion, and strength. Its name translates to “Reclined Thunderbolt Pose.” The pose involves sitting on the heels in Vajrasana (Thunderbolt Pose) and reclining backward until the back is on the floor. This asana provides various benefits, including the expansion of the chest, stretching of the spine, hips, and legs.
Frequently Asked Questions (FAQs)
Supta Vajrasana, also known as the Reclined Thunderbolt Pose, is an advanced form of Vajrasana where the practitioner lies back on the floor, deeply stretching the hips, spine, and thighs.
Regular practice helps increase spinal flexibility, stretches the quadriceps, improves digestion, relieves lower back tension, expands the chest for better breathing, and activates the Svadisthana Chakra and Vajra Nadi.
Avoid this pose if you have severe knee injuries, lower back/spinal column issues (such as slipped disc, sciatica, or osteoporosis), vertigo, or if you have recently undergone knee or spinal surgery. Pregnant women should consult a certified instructor before attempting it.
Beginners should first master the standard kneeling position (Vajrasana) before attempting Supta Vajrasana. Using props such as bolsters or folded blankets under the back can make the recline safer and more comfortable.
Yes, like most yoga postures involving deep stretches and abdominal engagement, Supta Vajrasana should always be practiced on an empty stomach.
