Back muscle strengthening with Supta Vajrasana
What is Supta Vajrasana?
Vajra means thunder and asana in yoga means pose or posture. Vajrasana therefore means the Thunderbolt Yoga Pose. This is considered to be an easy pose which can be performed even by beginners.
Supta means reclining, so Supta Vajrasana means Reclining or Sleeping Thunderbolt Pose. This is a little more difficult than the Vajrasana. Attempt it only after you have had some experience.
Step by Step technique:
Benefits: This yoga pose has many benefits.
Precautions: There are some precautions which you must follow while practicing this pose. Do not perform it if you are suffering from injuries of the knees or hip. Do not use jerky movements while performing the pose.
Vajra means thunder and asana in yoga means pose or posture. Vajrasana therefore means the Thunderbolt Yoga Pose. This is considered to be an easy pose which can be performed even by beginners.
Supta means reclining, so Supta Vajrasana means Reclining or Sleeping Thunderbolt Pose. This is a little more difficult than the Vajrasana. Attempt it only after you have had some experience.
Step by Step technique:
- First sit in Vajrasana. This means sitting on your knees, keeping your knees together, with the toes pointing outward behind you. Now, sit back on the heels. With the heels apart, touch the big toes together. Place the hands palms facing downwards on your thighs. Keep your spine straight, your head erect and look straight ahead. Maintain this posture for a few seconds.
- Now lean backwards slowly from your waist, taking the support of your elbows, until the top of your head and then your shoulders and back touch the floor. Be careful that you do not raise your knees or change the position of your legs. Keep your knees together.
- Cross your arms behind your head, placing each palm under the opposite shoulder. The crossed wrists will form a cushion for your head.
- Close your eyes, relax and maintain this position for some time, breathing calmly and evenly. In the beginning you may not be hold the pose for more than a few seconds. Gradually increase the time.
- To release the posture, follow the reverse process. Using your elbows to help you get up, hold your ankles and gently return to your starting position. Straighten your legs.
- Relax and then repeat the pose a few times.
Benefits: This yoga pose has many benefits.
- This pose is especially beneficial for stretching and strengthening the back muscles. It thus helps those with sciatica or low back pain, as well as those with stiffness of the shoulder and neck.
- It strengthens and increase flexibility of the calf muscles, knees, ankle joints, hips and thighs. It tones these muscles and increases lubrication of the joints.
- It increases circulation of blood to the feet and legs and thus helps to reduce fatigue. It is beneficial to those suffering from varicose veins, gout or rheumatism.
- Since it applies pressure on the genito-urinary and utero-abdominal organs, it strengthens them and leads to increase supply of blood to these regions, particularly to the liver, kidneys, pancreas and bowels. It helps in better digestion and to relieve constipation.
- By stimulating the adrenaline glands it results in greater vitality and energy levels in the body.
- Along with greater energy levels, it also leads to better function of the brain and aids higher levels of creativity.
- It helps to expand and strengthen the thorax, thus improving the function of the lungs and thereby the respiratory system.
Precautions: There are some precautions which you must follow while practicing this pose. Do not perform it if you are suffering from injuries of the knees or hip. Do not use jerky movements while performing the pose.