Supta Vajrasana (Sleeping Thunderbolt Pose)

By YogaSupta Vajrasana (Sleeping Thunderbolt Pose), yoga, yoga asana

In Sanskrit “Supta” means “Lying down” or “Reclining”, and “Vajra” means “Iron and steel” Asana’s meaning is pose.  In English commonly called as “Sleeping thunderbolt pose”, a variation of this is “Supta Virasana” a “Reclining Hero Pose”.


Position : Supine

Type : Reclining

Spiritual Awareness : Mooldhara, Manipura, Vishuddhi Chakras
Physical Awareness : Thighs, groins, knees, ankles, abdomen, shoulder.

Dosha Suitability : Pita

Introducery Asanas : Baddha Konasana, Balasana, Bhujangasana



  1. Sit in Vajrasana with your arms behind your back. Hands on the floor fingers towards your buttock. With an exhalation, slowly back bend, leaning into your hands, then onto your left forearm and elbow and then your right elbow and forearm.
  2. Place your hands on your lower back release your lower back towards the ground bringing the top of your head to the ground.
  3. In final position, place your hands on your thighs. Close your eyes and relax the body. More advanced students can take their arms over their head, arms bent clasp the hands on alternate elbows above the head.
  4. Stay in this pose for 30 seconds to 1 minute. To come out, inhale and take support of your elbows and forarms against the floor and lift your torso up back into Vajrasana and straighten the legs.
  5. In the beginning, if needed, use a folded blanket to raise your knees a little away from the floor o help soften your groins. You can also allow a little bit of space between your knees long as your thighs remain parallel to each other. Do not, however allow the knees to splay apart wider than your hips – this will cause strain on the hips and lower back.
  6. Variation : Supta Virasana : Sitting in Virasana. Follow the above instructions. In this pose, your back will lie flat on the ground in the final position.


Follow-up Asanas:

  1. Padmasana
  2. Baddha Konasana
  3. Bakasana
  4. Most standing poses, and any inversion and backbend.


Spotlight effects:  Thighs, groins, knees, ankles, abdomen, and shoulders.


Physical Benefits:

  1. Massages the abdominal organs.
  2. Stretches the abdomen, thighs, deep hip flexors (psoas), knees, and ankles.
  3. Strengthens the arches.
  4. Tones spinal nerves, the nerves in the neck andthyroid are also influeneced.
  5. Chest is expanded to full capacity bringing more oxygen to the system.
  6. Aids the legs to sit in meditation asanas.
  7. Redirects sexual energy to the brain for spiritual purposes.


Therapeutic Benefits:

  1. Helps with headache
  2. Realigns rounded shoulders
  3. Helps patients of arthritis
  4. Helps patients of high blood pressure
  5. Asthma, bronchitis, and other respiratory ailments
  6. Diarrhea
  7. Digestive problems and constipation
  8. Flat feet
  9. Infertility
  10. Insomnia
  11. Intestinal gas and acidity
  12. Menstrual discomfort
  13. Sciatica
  14. Varicose veins
  15. Relieves tired legs


Precautions and Contraindications:

  1. Never leave the final position by straightening the legs first as this as this may dislocate the knee joints. Return to Vajrasan and then straighten the legs.
  2. Back in injury
  3. Knee injury
  4. Constipation
  5. Sciatica
  6. Ankle problems

Get in Touch…

Addresss: Himalayan Yoga Ashram, Himalayan Yoga association, Gulab Nagar, Tapovan, Rishikesh, 249137, Uttarakhand
Contact no. : +919760206223
Email Id: [email protected]

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