Wednesday, November 25, 2020

What is Supta Vajrasana?

Supta Vajrasana, also known as Reclined Thunderbolt Pose, is a yoga asana that involves reclining backward in a kneeling position. Here's how you can practice Supta Vajrasana:

Steps:

  1. Starting Position: 

    Begin in Vajrasana (Thunderbolt Pose), sitting on your heels with your knees together and the tops of your feet flat on the floor.
  2. Kneeling Backward: Slowly lower your body backward, using your hands for support, until your elbows and then your back are resting on the floor.

  3. Your buttocks should be between your heels, and your thighs and calves form a right angle.
  4. Hand Placement: Reach back with your hands and hold onto the soles of your feet. Your fingers should point toward your toes.
  5. If reaching the feet is challenging, you can keep your hands on the floor beside your body.
  6. Backbend: Arch your back and lift your chest towards the ceiling. The goal is to create a gentle backbend, opening the chest and stretching the front of the body.
  7. Neck Position: Ensure that your neck is comfortable and not strained. You can support your head with a blanket or a yoga block if needed.
  8. Breathing: Breathe deeply and steadily while holding the pose. Relax into the stretch and maintain awareness of your breath.
  9. Duration: Hold the pose for as long as is comfortable, gradually increasing the duration as your flexibility improves.
  10. Release:To release the pose, bring your hands back to the floor for support, and slowly lift your torso back to an upright position.


Benefits:

  1. Stretches and Strengthens: Supta Vajrasana stretches and strengthens the thighs, knees, and the muscles along the spine.
  2. Improves Digestion: The pose can aid in digestion by compressing and massaging the abdominal organs.
  3. Opens the Chest: It opens up the chest, helping to improve lung capacity and breathing.
  4. Stimulates Organs: Supta Vajrasana stimulates the abdominal organs, potentially improving their function.
  5. Alleviates Sciatica: Regular practice may provide relief from sciatic discomfort.

Precautions:

  1. Injuries: Avoid Supta Vajrasana if you have knee, ankle, or back injuries.
  2. Medical Conditions: Pregnant women, individuals with high blood pressure, or heart conditions should approach this pose with caution or avoid it.
  3. Neck Comfort: Ensure that your neck is comfortable. Support your head with props if needed.

As with any yoga pose, it's crucial to listen to your body, practice mindfully, and consult with a yoga instructor or healthcare professional if you have any concerns or existing health conditions.

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