Supta in Sanskrit is ‘reclined’ and Vajra means ‘thunderbolt’. Supta Vajrasana is an advanced level supine variation of Vajrasana. Supine meaning lying on the back. This is an important and very useful asana for improving the digestive system.  Before performing supta vajrasana one should master Vajrasana. Supta Vajrasana offers numerous great benefits, so get on your mat and start practising from today.

Steps to perform Supta Vajrasana:-

• Sit comfortably in Vajrasana. Keep your palms beside your hips pointing the fingers in the front.
• Slowly bend back with help of one elbow following the other one. So that the body gets the support of elbows.
• Slowly bring down your head to the ground while arching the back. Place your hands on the thighs. Breathe normally and hold the position as long as it’s comfortable. Close the eyes and relax the body.
• Make sure not to stress the muscles and ligaments of the legs.
• Release within the reverse order, inhaling and taking the support of the elbows, try to raise slowly. 
• Releasing the knees first in a lying position may harm the knees.

 Hold this position for 30 seconds to one minute if you are a beginner. Once you master this asana you can hold for a longer time not exceeding five minutes.

Benefits of Supta Vajrasana:-

• It is highly beneficial for people suffering from bronchitis, asthma and various other lung ailments.

• It greatly enhances intelligence and creativity since it helps to increase blood circulation within the brain.

• Supta Vajrasana effectively massages abdominal organs thus alleviating various forms of digestive ailments like Intestinal gas, acidity, diarrhoea and constipation.

•   The asana can assist in stretching and expanding the ribcage fully and this can make it possible for the lungs to expand to maximum capacity so that it can take in more oxygen.

• • It enhances courageousness and confidence level within the temperament. 
  • It is useful for those stricken by respiratory disorders, and different respiratory organ ailments. 
  • It loosens up the legs and strengthens them in preparation for sitting in meditation Asanas. 
  • It enhances ability and intelligence. 
  • This posture stretches the rear muscles and separates the individual vertebrae from one another, emotional pressure on the disc.
  • The asana is ideal for patients suffering from arthritis, flat feet, head cold, headache, insomnia and varicose veins.

Precautions and contraindications

• This asana should not be practised by anyone who is suffering from high blood pressure or vertigo.
• If you have a slipped disc or some serious ankle, knee, or back problem, then you should not practice this asana.
• Pregnant or menstruating women should avoid performing supta vajrasana.
• Should not perform after having a meal. Vajrasana is the only one Asana that can be done after a meal.

By.

Hetal Trivedi ( Yoga Expert )

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