I decided to talk about supta vajrasana after describing vajrasana. “Supta” in Sanskrit means “supine” or “sleeping”, so it is a “sleeping” vajrasana. The idea of this asana is to lower the blood pressure in legs and arms, and to increase it in the body. The blood and energy gets concentrated in the navel energy center that is why this yoga pose is known to be helpful for digestion.
I need to say that there are contraindications for this pose as well. If you happen to suffer from illnesses localized in the sacrum, as well as from any acute forms of diseases of the joints of legs and spine, you shouldn’t do the asana. If you are a kind of a person who gets into anxiety easily, your performance of the pose should be limited.
When it comes to supta vajrasana in pregnancy, it can be done gently in the first trimester, but it is better to consult with your doctor before doing it, in case there are some particular circumstances in your case.
Supta Vajrasana Steps
The starting position is standing on knees, facing north for men and south for women, toes stretched forward, heels are set at the width of your pelvis, knees kept together.
Extend your calves with your hands and sit on the floor between your legs. With the help of your elbows lie on your back. Your hands should be placed below your neck, just at the back of the head. Relax your body. Breathe freely and calmly. Remain in the pose until you notice the first signs of discomfort or fatigue.
When you return to the starting position, help yourself with the elbows. Repeat the asana four times.
The only known modification of supta vajrasana is when you place your hands under your belly instead of the back of your head.
– Do not part your knees
– Place your whole back on the floor
– When you only learn the pose it is allowed to part your knees, but as you progress, try to keep them together
– The sign of the proper asana performance is the absence of tension in the body.
Supta Vajrasana Benefits and Effects
The asana causes the contraction of legs muscles, stimulates and restores the subcutaneous nerves, rejuvenates the small blood vessels in the hips, knees and pelvis, removes toxins from them. Supta vajrasana increases the blood pressure in the trunk, especially in the abdominal area strengthening and rejuvenating the liver, kidneys, adrenal glands, spleen and pancreas. It rejuvenates the genitalia and has a stimulating effect on the nervous system.
Since the supta vajrasana effects are concentrated on the solar plexus, the area gets “recharged” form the energetic point of view. The asana also removes lethargy and fatigue.
And, of course, it improves digestion, makes you back more flexible, helps with constipation, rheumatism and stomach acid imbalance.
When you do the asana, focus your attention on the solar plexus.