Supta-Vajrasana

Supta-Vajrasana is further development of Vajrasana. We lie on our back with folded legs, hence, it is called Supta-Vajrasana.


Technique :-

1. Sit in Vajrasana.
   
   
2. Slowly take the help of right elbow, then left elbow and place them on the ground towards backside.
   
   
3. Slowly straighten you hands and completely lie on your back.
   
   
4. Shoulders should rest on the ground. Beginners may keep their hands on respective thighs. Knees should remain together.
   
   
5. After practising this position well, making the shape of a scissor with both hands bring them under the shoulders. Right hand will remain under left shoulder and left under the right, head in the middle of them.
   
   
6. While returning to the original position, first take out your hands and place it by the side of your body.
   
   
7. Now, with the help of elbows sit as in the first position.
   

Remember :-

1. While lying on your back, control your weight. Do not jerk otherwise you may get injured (muscle pull).
   
   
2. Those feeling trouble while practising even Vajrasana, should not resort to the practice of this Asana.
   
   
3. Beginners may keep their knees apart if they find it difficult to keep them together.

Benefits and Limitations :-

1. This strengthens abdominal muscles.
   
   
2. It is useful in high blood pressure and sciatica.
   
   
3. It is a good remedy for constipation.
   
   
4. Those suffering from gases and pain in hip should not practise it.