Supta Vajrasana (Backward Bend Pose/The Reclining Vajrasana)

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Yoga

Supta Vajrasana (Backward Bend Pose/The Reclining Vajrasana)

Supta-Vajrasana is a further development of Vajrasana. "Supta" means "asleep" in Sanskrit. In this asana we lie on our back with folded legs, hence, it is called Supta-Vajrasana.

Instructions:

• Sit in Vajrasana.

• With the help of your elbows, lean back slowly.

• Continue reclining slowly till your head, shoulders and back touch the ground.

• Keep the knees together and touching the ground.

• Move your right arm over your head, bend it at the elbow and place your right hand under your left shoulder.

• Now, move your left arm over your head, bend it at the elbow, bring it over your right arm and place your left hand under your right shoulder.

• Lift your head slightly and rest it on the ‘double triangle’ formed with the folded elbows.

• Close your eyes.

Beginners: May keep the knees little apart if keeping them together is difficult.

Benefits:

• All the benefits of Vajrasana.

• Give a better muscular tone to the utero-abdominal and genitourinary organs.

• Brings in a fresh supply of blood to the abdominal viscera, particularly to the kidneys, liver, pancreas and bowels.

• Stimulates the adrenal glands.

• Stretches and tones the muscles of the spine, abdomen, pelvis, thighs and legs are stretched fully which tones them up.

• Improves blood circulation in the thighs, spine, knees and neck.

• Beneficial for the pelvic organs and the gonads.

• Expands the chest.

• Increases the mobility of the thorax.

• Strengthens abdominal muscles.

• Useful in high blood pressure and sciatica.

• Curative for constipation.

Contraindications/Cautions:

• While reclining, control your weight. Lower your body slowly and do NOT make any jerky movement.

• Pain in pelvis region, surgery of hip bones or similar conditions.

• Ensure that your knees should not lifted from the ground and that your legs remain in the folded position of Vajrasana.