Supta Vajrasana, or the reclined thunderbolt pose, involves lying on your back with knees bent and feet close to hips. The technique involves arching your back and placing your head and hands on the ground. Benefits include flexibility, improved posture, digestion, and relaxation. It may help conditions like back pain, asthma, and infertility. Those with injuries or medical issues affecting the back, knees, or pregnancy should avoid this pose.

1. SUPTA VAJRASANA
SLEEPING THUNDERBOLT POSE.

2. SUPTA VAJRASANA
• Supta Vajrasana or the ‘Supine Thunderbolt Pose’ is a variation of Vajrasana or
the thunderbolt pose
• The Sanskrit name Supta Vajrasana is derived from three words.
• Supta = lying down
Vajra = excessively firm
Asana = posture

3. TECHNIQUE (APMB)
• From Vajrasana, slowly begin to move the trunk backward.
• Place the right elbow on the floor carefully followed by forearm. Repeat the same with the left
arm.
• Utilizing the support of the arms, slowly place the crown of the head on the ground. Arch the
back upwards.
• Rest the hands on your thighs. Balance the body in this position.Ideally, the knees touch the
ground in the final position.
• Try to do so but without forcing the body. With regular practice, it comes easily. Close the eyes,
take slow and deep breaths. Relax the whole body.Retain the pose for a few seconds.
• To return, take the support of the arms and elbows to come back in the starting position. Relax
the body in Vajrasana (Thunderbolt Pose).

5. • Breathing: Deep and slow.
• Duration:: For physical benefits, up to one minute is sufficient.
:: For spiritual benefits, practise for longer periods.
:: Beginners should start with only a few seconds in the final position,
increasing the
duration slowly.
• Awareness: Physical - on the lower back, abdomen or breath.
Spiritual - on swadhisthana, anahata or vishuddhi chakra.
• Sequence: Follow supta vajrasana with a forward bending asana.

6. VARIATIONS

9. SUPTA VAJRASANA
ACCORDING TO BKS IYENGAR

10. BENEFITS
• Makes the spine flexible and tones spinal nerves.
• Correct rounded shoulders consequently improving body posture.
• Loosen up the legs thus act as preparatory pose for other meditative poses.
• It strengthens your arche.
• It stretches your quadricep.
• It stretches your ankles and also your abdomen.
• It relaxes tendons, ligaments, and many smaller muscles in the knee.
• Relieve constipation and digestive ailments by massaging the abdominal organs.

11. • It relieves sleeping disorders.
• It helps people who suffer from high blood pressure.
• It relieves menstrual discomfort.
• Beneficial for those who suffer from respiratory ailments such as bronchitis and
asthma. Delivers a high amount of the oxygen into the lungs preventing lung
disorders.
• Divert sexual energy to the brain therefore helps to achieve spiritual gains.
• It may be used to cure several medical conditions like Acidity, Arthritis, Diarrhea,
Gastritis, Headache, Infertility, Insomnia, Varicose veins, and many more.
• It helps to tone pelvic muscles . It is also beneficial for women having underdeveloped
pelvis

14. • The nerves located in the neck as well as the thyroid and the parathyroid glands
are also stimulated.
• It regulates smooth functioning of adrenal glands.
• The asana can boost courage and confidence of the practitioner. It can greatly
help in eliminating aggression and anger to relax the mind.
• It greatly enhances intelligence and creativity since it helps to increase blood
circulation within the brain.
• The asana helps in removing disorders associated with reproductive organs in
both men and women.
• .

15. CONTRAINDICATIONS
• Pregnant women must avoid practicing Supta Vajrasana.
• Sciatica, neck and knee problem, spine ailment, slipped disc etc.
• Avoid this Asana during an asthma attack, with acute pain in the region of the
lumbar spine or knees.
• Also avoid after any knee or abdominal surgery.
• Anyone with a history of back, knee, or ankle problems must consult their doctor
before attempting this posture.

16. PRECAUTIONS
• To release the pose, never straighten the legs first. That may result
into dislocation of the knee joints.
• Refrain from practicing this pose if you are unable to comfortably sit on your
hips.

17. Thank you