Supta Vajrasana : Pelvic Posture, Reclining Adamant Pose

Supta" means "asleep" in Sanskrit. "Supta Vajrasana" is lying down supine in Vajrasana.

Supta Vajrasana : Pelvic Posture, Reclining Adamant Pose - Detailed Description



Steps:
  1. Sit in Vajrasana.
  2. Lean back slowly from the waist with the support of your elbows till your head, shoulders and back touch the ground in easy stages without raising your knees from the floor or changing the position of the legs.
  3. Allow your back to come close to the ground and lie supine.
  4. Cross the arms and place the palms beneath the opposite shoulders so that the crossed wrists serve as a cushion for the head.
  5. Keep the knees together and touching the ground.
  6. Close your eyes.
  7. Catch hold of the ankles and return slowly to the starting position in the reverse order with the help of the elbows.
Benefits:
  • This asana massages the abdominal organs alleviating digestive ailments and constipation.
  • It tones the spinal nerves, makes the back flexible and realigns rounded shoulders. The nerves in the neck, the thyroid and parathyroid glands are particularly stimulated.
  • The ribcage is stretched and expanded fully, which helps to fill the lungs to its piaximum capacity and bringing more oxygen into the system.
  • It enhances courage and confidence level in the personality.
  • It is beneficial for those suffering from asthma, bronchitis and other lung ailments.
  • It loosens up the legs and strengthens them in preparation for sitting in meditation asanas.
  • It enhances creativity and intelligence as it increases the circulation in the brain.
Tips and Help:
  • Beginners should always use a pillow or a blanket under their back.
  • Pregnant women should also use a folded blanket or pillow under their hips and back and should open their knees wide.
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