How to do Supta Vajrasana (The Reclined Thunderbolt Pose): Steps & Health Benefits

Health benefits of Supta Vajrasana include strengthening The Back and Abdominal Muscles, Improves Digestive Health, Strengthen The Ankle, Hips and Thigh, Enhance Sexual Health

Updated: June 16, 2022


Supta Vajrasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Reclined Thunderbolt Pose. The name Supta Vajrasana actually comes from Sanskrit words, where Supta means reclined, Vajra means Thunderbolt and Asana mean Pose. so combine all the words, it's pronounced as The Reclined Thunderbolt Pose. Supta Vajrasana is an advanced and a reclined version of Vajrasana.

Supta Vajrasana has lots of health benefits; among that some of the health benefits of Supta Vajrasana include strengthening The Back and Abdominal Muscles, Improves Digestive Health, Strengthen The Ankle, Hips and Thigh, Enhance Sexual Health, Relieves Stress and Anxiety, Relieves Stress and Anxiety, Improves Blood Circulation, Improves Cardiovascular Health and Improves Kidneys and Liver Function. 

Before we go to do this asana, we should know for whom this Supta Vajrasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and shoulder injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Supta Vajrasana (The Reclined Thunderbolt Pose):

  • To start this asana get onto the yoga mat and comfortably sit in Vajrasana.
  • Now placed your palm on the floor and your fingers should point to the front. 
  • As you breathe in slowly bend your body to the back. 
  • Slowly try to place your head to the ground while arching the back and bring your hands on the thighs and try to keep your lower legs connected with the ground. If having any difficulties they you can separate the knees. 
  • Close the eyes and relax the body.
  • Breathe deeply and slowly within the final position.
  • Try to remain in this position as much times as you can. 
  • For beginners, try to be in this position for 3 to 4 breathe.
  • To release from this position, slowly puss the floor with the elbow and try to bring your body to vajrasana position, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 20 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, shoulder, abdomen and knee, but as you practice more you can do this asana more easily.

Health Benefits of Supta Vajrasana (The Reclined Thunderbolt Pose):


Supta Vajrasana Strengthen The Back and Abdominal Muscles: 

The regular practice of Supta Vajrasana will help to keep our back and abdominal muscles strong and healthy, because while doing Supta Vajrasana, our spine is moving downward that helpful to reduce the hunch and squeeze the abdominal muscles. Different studies have been proven that regular practicing of Supta Vajrasana helps to improve the flexibility and elasticity of the spine and abdominal muscles, beside this it also helps to reduce the stiffness of the spine, thus reduce the back pain.

Supta Vajrasana Improves Digestive Health:

Regular practice of Supta Vajrasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because while doing Supta Vajrasana, it's create lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzyme that helps in digesting of complex protein and carbohydrate.

Supta Vajrasana Strengthen The Ankle, Hips and Thigh:

Different studies have been proven that regular practice of Supta Vajrasana, can stretch your Ankle, Hips and Thigh Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Ankle, Hips and Thigh Muscles during exercise and other works.

Supta Vajrasana Enhance Sexual Health:

Practicing of Supta Vajrasana on a regular basis can enhance sexual performance because while doing this yoga asana, it stretches our sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance.

Supta Vajrasana Relieves Stress and Anxiety:

Studies have been proven that practicing Supta Vajrasana on a regular basis is not only good for our physical health, but also it helps to improve our mental health. The regular practice of this asana increases the blood flow to our brain that provide sufficient amount of oxygen and nutrition to our brain, which is very essential for our brain and it also help to calm the mind and release the stress.

Supta Vajrasana Improves Blood Circulation:

When we are doing Supta Vajrasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Supta Vajrasana Improves Cardiovascular Health:

Different studies have been proven that  practice of Supta Vajrasana on a regular basis, can improve the cardiovascular health and it also help in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because while doing this asana it create lot of pressure on our chest area and it helps to open the chest muscles and improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, which is the main cause of various types of cardiovascular diseases.

Supta Vajrasana Improves Kidneys and Liver Function:

Regular practice of Supta Vajrasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Health Benefits of Supta Vajrasana


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