SU

Advancedsupine

Supta Urdhva Pada Vajrasana

सुप्त ऊर्ध्व पाद वज्रासन

Supta Urdhva Pada Vajrasana is an advanced supine backbend that stretches the quadriceps, hip flexors, and abdominal muscles. It requires significant flexibility and strength in the back and legs and should only be attempted by experienced practitioners.

Anatomy Involved

Benefits

5

Strengthens the back muscles
Increases flexibility in the spine
Stretches the quadriceps and hip flexors
Improves digestion
Stimulates the abdominal organs
Full anatomical benefits — muscles, joints, organs →

Avoid If

5

Severe back pain or injury
Knee injuries
High or low blood pressure
Migraines
Pregnancy

Common Mistakes to Avoid

✕Lifting the shoulders toward the ears — keep them relaxed

✕Flattening the natural curve of the lower back

✕Tensing the facial muscles and jaw

✕Holding the breath

✕Forcing the legs into position rather than using props for support

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

1Press the back of the head gently into the floor
2Keep the lower back in its natural curve
3Relax the shoulders away from the ears
4Soften the facial muscles and jaw
5Breathe deeply into the belly

Pose Details

Pose Type

backbendcore strengthener

Body Focus

corelower bodyspine

Focus Areas

flexibilitystrengthbackbendendurance

Yoga Styles

iyengar

When to Practice

peak pose

Position

supine

Practice Flow

Supta Tadasana

Supta Padangusthasana I

SU

Supta Padangusthasana II

SU

This pose

Savasana

About this Pose

Supta Urdhva Pada Vajrasana is an advanced supine backbend that stretches the quadriceps, hip flexors, and abdominal muscles. It requires significant flexibility and strength in the back and legs and should only be attempted by experienced practitioners.

How to Practice

1

1. Begin in Vajrasana (Thunderbolt Pose), sitting on your heels with your knees bent.

2

2. Slowly lean backwards, supporting yourself with your hands, until you are lying on your back.

3

3. Ensure your knees remain together and your feet are close to your hips. Maintain the internal rotation of the thighs.

4

4. Place your arms alongside your body, palms facing down.

5

5. Inhale and lift your chest upwards, allowing your head to fall back. Engage the abdominal muscles to support the lower back.

7 more steps remaining

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Frequently Asked Questions

Common questions about Supta Urdhva Pada Vajrasana

What is Supta Urdhva Pada Vajrasana?

Supta Urdhva Pada Vajrasana is an advanced supine backbend that stretches the quadriceps, hip flexors, and abdominal muscles. It requires significant flexibility and strength in the back and legs and should only be attempted by experienced practitioners.

What are the benefits of Supta Urdhva Pada Vajrasana?

Strengthens the back muscles. Increases flexibility in the spine. Stretches the quadriceps and hip flexors. Improves digestion. Stimulates the abdominal organs.

Who should avoid Supta Urdhva Pada Vajrasana?

Avoid this pose if you have: Severe back pain or injury, Knee injuries, High or low blood pressure, Migraines, Pregnancy.

How many steps are in Supta Urdhva Pada Vajrasana?

Supta Urdhva Pada Vajrasana is practiced in 12 steps. Begin in Vajrasana (Thunderbolt Pose), sitting on your heels with your knees bent.

Is Supta Urdhva Pada Vajrasana suitable for beginners?

Supta Urdhva Pada Vajrasana is an advanced-level pose. Beginners should practice with props or under guidance.

What props are needed for Supta Urdhva Pada Vajrasana?

You may use: blanket. Props make the pose more accessible and comfortable.

What poses should I do before Supta Urdhva Pada Vajrasana?

Prepare with: Supta Tadasana, Supta Padangusthasana I, Supta Padangusthasana II. These warm up the relevant muscles and joints.