Supta Vajrasana meaning
Supta Vajrasana or ‘Supine Thunderbolt Pose’ is an adaptation of Vajrasana or Vajra Mudra. The initial position for Super Vajrasana is similar to Vajrasana, but the final position looks very different.
Supta Vajrasana variant
Supta is a variation of Vajrasana where the head does not rest on the floor. The basic method is the same as stated above. But the difference is, the hands are folded and placed behind the head. The head rests on the folded hands. The elbow does not support weight in this variation. Instead, the back is rested on the floor giving more stretch to the lower abdominal area. This variation does not exert any pressure on the neck, but increases the stretch on the abdominal muscles.
Supta Vajrasana redirects the sexual energy of the brain. Furthermore, it is an ideal pose for those who want to achieve spiritual objectives. Sanskrit name Supra Vajrasana is derived from three words.
- Supa = lying
- Vajra = Extremely Strong
- Asan = posture
How to do good Supta Vajrasana?
- Sit in Vajrasana, Vajra Mudra, also known as Knee Mudra. In this posture, the knees are held close together, with the legs bent and buttocks resting on the lower legs and heel. The toes are crossed and touching each other.
- Once you have taken the position of Vajrasana, slowly bend backwards, supporting the body weight with your arms and elbows until the back of the head touches the ground.
- Now bend backwards and rest the hands (palms) on the thighs. The elbows will continue to rest on the ground to support the weight of the chest and abdomen.
- Breathe normally and deeply in a rhythmic manner.
- Close your eyes and relax all the muscles of the body.
- Stay in this position as long as it is comfortable.
- While doing this asana, the thigh muscles are stressed and can be painful in the early stages, especially if they are stiff. With practice, as the thigh muscles become more flexible and the pain will relieve.
- This asana extends the entire spine and puts pressure on the neck and sacral regions. People suffering from spondylitis, sacral pain and other spinal defects should seek expert advice before attempting this asana.
Supta Vajrasana Benefits
- Supta Vajrasana stretches the muscles of the stomach and thorax.
- It relieves constipation.
- It strengthens the thigh muscles.
- Improve strengthen the sacral area and bring flexibility in the back, but those suffering from sacral pain should avoid this asana.ts most important supta vajrasana benefits.
- It brings backbone flexibility.
- This is a good counter-pose for forward bending postures.
- Makes the spine flexible and tones the spine.
- Correctly rounded shoulders result in improved body posture.ts most important supta vajrasana benefits.
- Bringing sexual energy back to the brain helps in achieving spiritual benefits.
- Delivers a high amount of oxygen to the lungs preventing lung disorders.
- Loosen the legs and thus act as the starting posture for the other meditation posture.
- Get relief from constipation and digestive diseases by massaging the abdominal organs.
- Beneficial for people suffering from lung diseases like bronchitis and asthma. its most important supta vajrasana benefits.
There are many benefits to practicing supta vajrasana regularly. Before practicing, it is important to know the correct alignment of the body in the posture. So first of all educate yourself about practicing the correct way of Vajrasana.
Supta vajrasana steps and benefits
- With Vajrasana, slowly start moving the torso backwards.
- Carefully place the right elbow on the forearm. Repeat the same with the left hand.
- Using the support of the arms, gently place the head crown on the ground. Raise your back upwards.
- Rest your hands next to your feet. In this situation balance the body.
- Ideally, the knees touch the ground in the final position. Try to do this but without forcing the body. With regular practice, it comes easily.
- Close your eyes, breathe slowly and deeply. Relax the whole body.
- Maintain the pose for a few seconds.
- To return, use the arms and elbows to return to the starting position.
- Relax the body (Vajra mudra) in Vajrasana.
There is a slight difference in this variation.
- Repeat step 1 of the above variation.
- Using the support of the forearms, place the head on the floor. Raise your back upwards.
- Fold both arms and place them on the floor next to your head.
- During exercise try to keep the knees on the ground.
- Repeat steps 5-7 of the above variation.
- Gradually increase the time of holding the posture with the practice of the day.
Always practice forward bending poses, or vice versa, forward bending postures. This neutralizes the stress on the spinal muscles. it is recommended to follow Shashankasana after Sleeping Thunderbolt pose.
Precautions for Supta Vajrasana (Sleeping Thunderbolt Pose)
- Pregnant women should avoid practicing supta vajrasana.
- To release the pose, never straight the legs first. This may result from dislocation of the knee joints.
- This posture is not meant to be practiced by those suffering: sciatica, neck and knee problems, spinal diseases, slipped discs.