How to do Supta Vajrasana Yoga (Reclined Thunderbolt Pose)

Here supta means ‘reclined’. It is also called ‘Reclined Thunderbolt Pose’. This asana is a variation of vajrasana. This is especially useful for digestive system, spine, thighs, and lungs. It also helps to tone your body. In this asana upper part of body reclines backwards entirely resting on the floor, while lower part remains in the vajrasana. Like vajrasana, it can also be performed after taking meal.

Steps to do Supta Vajrasana

To perform this asana, you first have to sit in the vajrasana. Follow the steps of vajrasana pose, once you have comfortably sat in the vajrasana, place your palms on the floor, roll your body backwards slowly with the help of palms, forearms, hands and elbow. While rolling your body slowly try to touch your head on the floor.
Supta Vajrasana
Once you have touched your head on the ground, relax your body, take your time and put the hands on your thighs, close your eyes and focus on the breathing. You can also rest your hands on the floor to either side of the trunk, with the palms either facing up or down. Take deep breaths and observe inhaling and exhaling.

While doing, if you feel, you can separate the knees to avoid stress on the lower body. However, in case, you feel uncomfortable, over-stretched, or pain; come back to the vajrasana again by rolling your body upwards with the help of palms, forearms, hands and elbow.

In case you are not able to roll your body up, take help. Don’t do any sudden movement.
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  1. Increases flexibility of the spine, ribcage, makes the back flexible and stretches the thigh muscles.
  2. Provide relief from backache.
  3. Strengthen the lungs by bringing more oxygen into the system.
  4. Massage the abdominal organs.
  5. Give relief from constipation.
  6. Increase the blood circulation in the brain.


  1. Do not practice in case of high blood pressure or slipped disc.
  2. Pregnant women should not try this asana.
  3. Do not try this asana if you have a knee problem; joint problem, or had a recent knee surgery.

[highlight]It is advisable to perform any asana in the supervision of a qualified yoga instructor.[/highlight]

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Gautam Trehan

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