Supta Vajrasana (sleeping thunderbolt pose)

• Sit in vajrasana. Slowly bend back, taking the support of first the right elbow and arm and then the left.
• Bring the top of the head to the ground, arching the back.
• Find the balance in this position, then place the hands on the thighs.
• Try to keep the knees in contact with the floor. If necessary, separate the knees. Care should be taken not to strain the muscles and ligaments of the thighs and knees by forcing the knees to touch the ground in the final position.
• Close the eyes and relax the body.
• Breathe deeply and slowly in the final position.
• Return to the starting position by breathing in and taking the support of the elbows and arms to return to vajrasana.

Breathing: Deep and slow.

Duration: Beginners should start with only a few seconds in the final position, increasing the duration slowly. For physical benefits, up to one minute is sufficient.

For spiritual benefits, practice for longer periods.

Awareness:  Physical - on the crown of the head, neck, lower back, abdomen or breath.

Spiritual - on swadhisthana, anahata or vishuddhi chakra.

Sequence: Follow supta vajrasana with a forward bending asana. The most convenient counterpose is shashankasana since it may be performed immediately from vajrasana without unnecessary body movement.

Contra-indications: This posture should not be practised by people suffering from neck problems, sciatica, slipped disc, sacral ailments or knee complaints.

Benefits: This asana massages the abdominal organs, alleviating digestive ailments and constipation. It tones the spinal nerves, n1akes the back flexible and realigns rounded shoulders. The nerves in the neck and the thyroid gland are particularly influenced. The chest is stretched and expanded to full capacity, filling the lungs and bringing more oxygen into the system. It is beneficial for those suffering from asthma, bronchitis and other lung ailments.

It loosens up the legs in preparation for sitting in meditation asanas. It redirects sexual energy to the brain for spiritual purposes.

Practice note:  Never leave the final position by straightening the legs first, as this may dislocate the knee joints. Return to vajrasana first and then straighten the legs.

Variation: 

• The back of the head, instead of the top, is placed on the floor in the final position.
• Join the hands together and place them under the back of the head, or fold the arms comfortably above the head.
• Try to keep the knees on the floor.
• Close the eyes and relax the whole body.

Breathing:  Deep and slow in the final position.

Benefits:  This is an important variation which intensifies the stretch of the abdominal region, without placing pressure on the neck.

Practice note:  Never leave the final position by straightening the legs first, as this may dislocate the knee joints. Return to vajrasana first and then straighten the legs.

Note: The Sanskrit word supta means 'sleeping' and vajra refers to the nerve and energy pathway which connects the sexual organs to the brain.