Physical Education · Ch 3 — Yoga as Preventive Measure for Lifestyle Disease
Supta-Vajrasana
3.2.6
Supta-Vajrasana
In Sanskrit, supta means reclined and Vajra means thunderbolt. Supta-Vajrasana is the reclined thunderbolt pose, and it is mainly useful for improving the digestive system and boosting stamina.
Figure 3.13Line drawing of a person reclined backward over folded kneeling legs with the back arched and arms crossed beneath - Supta-Vajrasana (reclined thunderbolt pose).
Drawn by us to help you understand the concept clearly, and verified to make sure it's accurate. For exams, practice from your NCERT textbook's own diagram.
A side-profile line drawing of a person who has reclined backward from a kneeling (Vajrasana) position. The shins and folded knees stay on the floor while the back arches back until the shoulders rest on the ground, with the arms folded beneath the torso - the …
Technique
- Sit in Vajrasana (kneeling, sitting back on the heels).
- Slowly place the elbows on the ground near the hips.
- Slowly straighten the arms and lie back completely on the back.
- The shoulders should rest on the floor and the knees should remain together.
- Once comfortable in this position, make the shape of a scissor with both hands and bring them under the shoulders - the right hand under the left shoulder and the left hand under the right shoulder - with the head in the middle.
- To return, first take out the hands and place them by the sides of the body.
- Then, with the help of the elbows, sit up as in the first position.
Breathing Awareness
- Breathe deeply and slowly in the final position.
- While returning to the starting position, breathe in the reverse order.
Benefits
- Massages the abdominal organs, improving digestion and relieving constipation.
- Tones the spinal nerves, makes the back flexible and realigns rounded shoulders.
- Helps fill the lungs to their maximum capacity, bringing more oxygen into the body.
- Is beneficial for those suffering from asthma, bronchitis and other lung ailments.
- Increases the circulation of blood to the brain.
- Regulates the functioning of the adrenal glands.
- Tones the pelvic muscles.
- Helps improve disorders of both the male and female reproductive organs.
Contraindications
- Should not be practised by those suffering from very high blood pressure or a slipped disc.
- Those who suffer from vertigo should avoid it. …