Supta Vajrasana, also known as Sleeping Thunderbolt Pose, is a reclined variation of Vajrasana (Thunderbolt Pose). It is a challenging pose that requires flexibility in the knees, ankles, and spine, and is considered an advanced variation of Vajrasana.
How To Perform Supta Vajrasana (Sleeping Thunderbolt Pose)
Begin in Vajrasana, sitting on your heels with your palms resting on your thighs.
Slowly lower yourself onto your back while keeping your legs and feet in the same position.
If possible, reach your arms overhead and clasp your hands together.
Hold the pose for 30 seconds to 1 minute while breathing deeply.
To release the pose, slowly lower your arms and sit back up into Vajrasana.
Modifications
Use a folded blanket or cushion under your buttocks to reduce pressure on your knees and ankles.
If you are unable to reach your arms overhead, place your hands on your stomach or by your sides.
Benefits
Stretches the thighs, knees, and ankles.
Strengthens the core and back muscles.
Stimulates digestion.
Helps to relieve menstrual pain.
Contraindications
Avoid this pose if you have a knee or ankle injury.
If you have a spinal injury or condition, consult with a doctor or qualified yoga teacher before attempting this pose.
Chakras
Supta Vajrasana stimulates the Muladhara (root) chakra and the Manipura (solar plexus) chakra.
Doshas
Supta Vajrasana can help to balance the Kapha dosha.
Drishti
Gaze towards the ceiling or the hands if they are clasped together.
History Of Supta Vajrasana (Sleeping Thunderbolt Pose)
The history and origins of Supta Vajrasana (Sleeping Thunderbolt Pose) are not clear. However, it is believed to have originated in India, the birthplace of yoga, where it has been practiced for centuries as a part of traditional Hatha yoga.
The pose is mentioned in some of the classical yoga texts, such as the Hatha Yoga Pradipika and the Gheranda Samhita. These texts describe the pose as an advanced variation of Vajrasana (Thunderbolt Pose), which is commonly practiced for meditation and pranayama.
The pose is also associated with the practice of Tantra, a spiritual tradition that originated in India and emphasizes the use of physical postures, breathwork, and meditation to achieve spiritual and energetic transformation.
Today, Supta Vajrasana is practiced by many yogis around the world as a way to open the chest, stretch the hips and thighs, improve digestion, and calm the mind. It is also used as a preparatory pose for more advanced backbends and inversions.
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