Supta Vajrasana Yoga 10 Benfits of Reclined Thunderbolt Pose

Supta Vajrasana is a classic seated backbend pose. It combines grounding stability with deep extension in the thighs and spine. The name originates from Sanskrit:

• Supta – Reclined
• Vajra – Thunderbolt or Diamond
• Asana – Posture

Supta Vajrasana refers to the Reclined Thunderbolt Position as well as the Reclined Diamond Pose. An advanced variation of Vajrasana (Thunderbolt Pose). The practitioner gently reclines backward from a kneeling position.

The pose is both restorative and effective. While it stretches the front of the body, it targets the abs and thighs. It also boosts energy in inner organs and muscles. It improves posture and increases breathing capacity.

What is Supta Vajrasana?

Practitioners perform Supta Vajrasana as an intense backward-bending yoga pose from a kneeling, seated posture. Contrary to many backbends that start lying down or standing, this one begins in Vajrasana.  

People often recommend this pose after meals because it may support digestion.

In Supta Vajrasana:

• The knees remain bent.
• The feet remain close to the hips.
• The spine curves backwards.
• The chest is lifted upwards.
• The thighs experience a powerful stretch

Based on the flexibility and traditions, a practitioner could:

• Rest on elbows
• Fully lower onto the back
• The arch should be curved so that the crown of the head is in contact with the ground (advanced)

Do not confuse this posture with Supta Viasana (Reclined Hero Pose), although they are identical. In Vajrasana, you place your hips right on your heels; however, in Virasana, you place your hips on your heels.

How to Do Supta Vajrasana (Step-by-Step Guide)

To safely practice Supta Vajrasana, it requires patience and gradual progress.

Step 1: Start in Vajrasana

Get down on the floor.

• Keep knees in place.
• Relax your back and let your hips are resting upon your heels.
• Maintain your spine straight, and keep your shoulders at a comfortable level.

Step 2: Place Hands Behind You

Slowly, lean back.

• Place your palms on the floor in front of your hips.
• Maintain elbows straight at first.

3. Lower your elbows

Slowly bend your elbows.

• Lower your arms towards the ground.
• Keep knees in a straight line.

Step 4: Recline Fully (If Comfortable)

Your back should be lowered towards the floor.

• Keep chest lifted.
• Avoid putting pressure on the lower back.
• Arms can be placed overhead or behind the body.

Step 5: Breathing

Take slow, deep breaths.

• Extend the chest upon inhalation.
• Relax your abdominal muscles while breathing in a natural way.

Step 6: Hold the Pose

Keep it for 20-30 seconds at first.

Gradually increase the duration of your the practice.

Step 7: Coming Out of the Pose

Incorporate your elbows into your workout.

• The torso should be lifted slowly.
• Rejoin Vajrasana gently.
• Always slow down and stay mindful to protect your knees and lower back.

Alignment Tips for Supta Vajrasana Yoga

The correct alignment minimizes strain and enhances the advantages.

• Keep knees as closely as is possible (unless discomfort develops).
• Be careful not to lift knees off of the floor.
• The weight should be distributed evenly across the your shins.
• Engage the core muscles in a gentle manner.
• Do not fall and collide with the lower back.
• Relax your neck and keep it long.
• For beginners, use props like bolsters, yoga blocks, or cushions behind your back.

10 Benefits of Supta Vajrasana

Supta Vajrasana provides physical, physiological and mental benefits. Let’s take a look in greater detail.

1. Deep Stretch for Quadriceps and Hip Flexors

This posture is extremely stretches:

• Quadriceps
• Flexors of the hip
• Muscles of the Psoas

Modern life is characterized by prolonged sitting that tightens the muscles. Supta Vajrasana counteracts this tightness and regains flexibility.

2. Improves Digestion

As with its base posture Vajrasana the pose energises:

• Stomach
• Intestines
• Liver
• Pancreas

A back extension massages abdominal organs and could help with:

• Constipation
• Bloating
• Indigestion
• Gas discomfort

Many yoga texts from the past advocate Vajrasana postures to increase digestion fire.

3. Enhances Lung Capacity

The chest expands to the fullest:

• Rib cage expands
• Intercostal muscles stretch
• Diaphragm movement is improved
• This promotes breathing more deeply and boosts the intake of oxygen.

Regular practice can be beneficial for those who have weak breathing habits.

4. Improves Posture

Supta Vajrasana counters:

• Rounded shoulders
• Slouching
• Forward head position

Through strengthening the spinal extensors as well as opening the chest area, it helps promote upright posture.

5. Strengthens the Spine

Supta Vajrasana helps strengthen the spine through encouraging an easy spinal extension as well as increasing flexibility of those back muscles. 

The backbend posture helps counteract slumping, opens the chest and assists in maintaining an ideal alignment. When practiced regularly it helps improve the posture, eases stiffness and assists in maintaining a healthy balanced, healthy, and well-balanced spine.

6. Stimulates Reproductive Organs

Yoga teachers from the traditional tradition suggest that this pose can:

• Improve pelvic circulation
• Help menstrual health
• Help regulate the reproductive organs

However, people should seek the advice of experts if they have medical issues.

7. Boosts Energy Levels

Backbends can be energizing poses. Supta Vajrasana:

• It stimulates the nervous system.
• Improves blood circulation
• Reduces fatigue

Teachers typically teach it in the mornings or include it as part of a dynamic sequence.

8. Improves Knee and Ankle Flexibility

Since knees remain bent, the pose can increase flexibility in:

• Knee joints
• Ankle joints
• Shin muscles

9. Opens the Heart Center

This posture can be related to:

• Heart chakra activation
• Release of emotion
• Greater confidence

The postures that open the chest can help ease emotional weight.

Mental and Emotional Benefits of Supta Vajrasana Yoga

Beyond the physical benefits, Supta Vrajrasana can help with mental wellbeing.

• Encourages deep breathing
• Reduces stress
• Enhances concentration
• Encourages tranquility

The posture requires presence and patience, which helps cultivate mindfulness.

Precautions For Supta Vajrasana Yoga

• Supta Vajrasana may not be appropriate for everyone.
• Beware of or altering the following if you are:
• Knee injuries that are severe
• Ankle ligament damage
• Recent abdominal surgery
• Hernia
• Back pain in the lower back that is extremely painful
• Issues with the spine disc
• Blood pressure that is high (advanced variations)

Women who are pregnant should stay clear of deep backbends, unless instructed by a certified instructor.

Always seek out a certified yoga instructor prior to attempting more advanced yoga variations.

Supta Vajrasana Modifications for Beginners

If you feel that full recline is overwhelming:

A bolster should be placed behind your back.

• Use yoga blocks under elbows.
• Keep torso elevated.
• Take knees apart slightly.
• Use elbows only instead of fully lowering.
• Gradual progress helps prevent injury.

Supta Vajrasana Yoga Sequences

This type of posture is usually used in:

• Intermediate yoga flows
• Backbend sequences
• Hip-opening exercises
• Traditional Hatha yoga practices

It’s a good match for:

• Camel Pose
• Bhujangasana (Cobra Pose)
• Setu Bandhasana (Bridge Pose)
• Following Supta Vajrasana soft forward fold can help neutralize the spine.

Difference Between Supta Vajrasana and Supta Virasana

Although they look like they are, the main distinction lies in the foot position:

Supta Vajrasana: The hips rest on heels. The hips rest between the heels.

Supta Virasana tends to be more deep for the thighs and requires greater hip flexibility.

Common Mistakes to Avoid

• Inducing the backbend
• The lifting of knees off the floor
• The lower spine is collapsing and collapsing
• Inhaling slowly
• Practice without warming up

Always warm up by doing the gentle stretching of your hips and quads.

When to Practice Supta Vajrasana

• Best times to be there include:
• Morning for energy
• After a light warming up
• The yoga instructor is in the middle routine
• After Vajrasana practice

Don’t practice right away after eating a large meal, despite Vajrasana being a safe practice post-meal.

Supta Vajrasana Yoga Advanced Variation

Advanced practitioners might:

• Arch deeper
• Make contact with the crown of your head until the floor
• Extend arms over the ceiling
• Hold pose for longer duration

This is a requirement for a strong spinal flexibility as well as the right supervision.

Supta Vajrasana is one of the most ferocious yet graceful yoga pose that combines stability and openness. It improves body strength and improves digestion, increases posture and improves mental clarity.

While it offers many benefits, handle it with patience and respect for your body’s limits. If you practice it often and focus on your breathing, Supta Vajrasana can transform your yoga practice.

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