Supta means lying down. Vajra means a thunderbolt, the weapon of Indra, king of the gods. Supta Vajrasana is a difficult asana and requires great practice.
- Sit in Padmasana. Then perform Baddha Padmasana.
- Exhale, raise the knees and thighs off the floor and recline back on the floor. Take two breaths.
- Stretch the neck back to rest the crown of the head on the floor, and arch the chest and trunk up.
- Without releasing the grip on the toes throughout, exhale and lower the knees and thighs back to the floor. Then the crown of the head, the elbows and crossed arms behind the back and the buttocks will be the only parts of the body touching the floor.
- Stay in the pose for a few seconds. Exhale, release the grips on the toes, uncross the hands at the back and sit up again in Padmasana. Then straighten the legs and relax.
- Change the leg position and repeat the pose.
Effects of Supta Vajrasana
The dorsal region is fully extended in Supta Vajrasana and so the chest is expanded fully. Due to the stretch of the neck the thyroids benefit by the exercise. The pelvic joints become elastic. Once the pose is mastered, Matsyasana will appear to be child’s play.
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