"Supta" means 'reclining' and "Vajra" means 'adamant' in Sanskrit. In
this posture the yoga practitioner will be lying down in a supine
position in Vajarasana.
Sequence:
- Sit erect and assume Vajrasana.
- Lean back slowly from the waist onwards using your elbows for support.
- Continue leaning back until your back, shoulders and head are touching the floor.
- Ensure that the knees are not raised from the floor.
- Cross the arms behind your head.
- Place the palms beneath the opposite shoulders.
- Your head should rest on the wrists which serve as a cushion.
- The knees should be joined together and touching the floor at all times.
- Close your eyes and relax in this posture for some time.
- For coming out of the pose hold your ankles and lift the body up to sitting posture.
Caution:
- People with knee, hip or shoulder injury should avoid this pose.
Benefits:
- The pose tones the muscles of the bowels, pancreas, liver, and kidneys.
- Circulation of blood to the thighs, knees, back and neck is improved.
- Supta Vajrasana keeps the gonads and pelvic organs in better health..
- The muscles of the legs, thighs, pelvis and abdomen are stretched and toned up in the final position of the asana.
- This pose increases your lung capacity by expanding the chest.
