Supta Vajrasana
ajna chakra

Third-Eye Chakra (Ajna)

vishuddha min - YogPlan

Throat Chakra (Vishuddha)

anahata chakra

Heart Chakra (Anahata)

Manipura min 1 - YogPlan

Sacral Chakra (Swadhisthana)


Supine Asanas

Supta Vajrasana

Sleeping Thunderbolt Pose


Meaning: supta= sleeping / vajra = thunderbolt

Table of content


Sit in Vajrasan with both palms on your knees. Keep your neck and spine straight. Adjust the knees, calf muscles, and ankles to avoid leg pain. Inhale, exhale and relax.

Getting into position

Inhale. Exhale. Move your legs outside the buttocks and sit buttocks on the ground. Exhaling, slowly lean backward, first lowering the right elbow and then the left elbow to the floor alongside your torso for support. Lower the torso farther, and rest the back of your head on the floor while arching your back. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, lower your back flat on the floor. Bring your arms above your head and hold the elbows. Keep the knees close to each other and in contact with the floor, and flatten the back as much as possible. Relax the entire body. Hold with normal breathing for around 30 seconds.

Coming out of position

Lower your arms to your sides, with your hands on or next to the heels. Using your elbows, raise your head and slowly increase the rest of your torso, sitting up into Vajrasan. Inhale, exhale and relax.


  • Try to keep the knees in contact with the floor to make the pose effective; if you feel pain, slightly lift your knees off the floor or somewhat separate.
  • Avoid tightening the thigh muscles to prevent over-straining.
  • On the way down, arch the whole back and place the crown on the floor to avoid overstrain on thighs, knees, and ankles.
  • Never straighten the legs while in the lying position. Always come into Vajrasana first before straightening your legs.
  • Do not force the knees or the back onto the floor.

Reproductive Health:



If you have sciatic nerve injury/pain, a herniated (slipped) disc, sacral (tailbone) or knee problems.

Be careful

If you have back, glute muscle, thigh, hamstring, or knee issues.



  • Opens the chest.
  • Stretches back and spine, abdomen, hip flexors, front thighs.
  • Relaxes shoulders and back muscles.
  • Increases oxygen supply to the lungs by expanding the chest cavity.
  • It improves digestion and constipation.
  • It helps prepare the legs for meditation poses.


It helps to relieve headaches, realigns rounded backs, and reduces the incidents of varicose veins and arthritis.


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