Supt-vajrasana is an advanced form of Vajrasana and can be practiced by practitioners who can perform Vajrasana properly. This asana focuses on increasing the strength of calf and back muscles.
Etymology of Supta-vajrasana
The name is a combination of two Sanskrit words- “Supta” Denoting reclined position and ‘Vajra’ meaning steady or thunderbolt and “Asana” meaning posture. The name denotes the reclined position of a practitioner, while posing in thunderbolt or vajrasana pose.
Performing Supta-Vajrasana
1. Stand on your knees.
2. Position your feet in such a manner so that your heels are part from each other and big toes joining each other.
3. Sit on your lower legs and balance your body weight on your lower legs equally.
4. Keep your hands on your knees.
5. Put your palms back on the floor and lean backwards slowly in order to lie down on your back. Put your forearms on the ground while lying down. take deep breaths with closed eyes.
6. For returning to the previous position, use your elbows and raise your head and then your upper body slowly.
7. Transfer your body weight to the left forearm. Raise your body further to sit in Vajrasana
Precaution for beginners
1. People who are suffering from vertigo, Slipped disc and high blood pressure must avoid practicing this posture.
2. Women who are pregnant or undergoing menstrual cycles must not perform supta-vajrasana.
3. Practitioners who have undergone back or knee surgery are also advised not to practice this asana.
4. It is essential for a practitioner to perfect his Vajrasana posture before switching to Supt vajrasana. Practice Supt-vajrasana only, if you can put your weight on the lower legs comfortably without having pain.
5. Never stretch your folded leg first while returning to a comfortable position after practice, as doing so can seriously damage your knee joints.
Benefits of Supt-Vajrasana
1. Reduces complications in cases of lung diseases.
2. Eliminates constipation and other digestive problems.
3. helps in re-alignment of discs and relieving pressure between vertebrae.
4. Tones muscles in the pelvic region.
5. improve working of adrenal glands.