Supta Vajrasana II
सुप्त वज्रासन २
Target Muscles
About
Supta Vajrasana II is a reclining backbend that deeply stretches the quadriceps, hip flexors, and abdominal muscles. It requires significant flexibility in the knees and ankles. This asana calms the mind, relieves stress, and improves digestion.
Benefits (5)
- + Stretches quadriceps and hip flexors
- + Strengthens abdominal muscles
- + Improves digestion
- + Relieves stress and anxiety
- + Calms the mind
Avoid If (5)
- - Knee injury
- - Ankle injury
- - Back injury
- - Neck injury
- - Severe arthritis
Step-by-Step Instructions
1. Begin in Vajrasana (Thunderbolt Pose), sitting on your heels with a straight spine.
2. Slowly lean back, using your hands for support. Keep your thighs together and your knees on the floor.
3. Lower your elbows to the floor, supporting your weight.
4. Gently lower your back and head to the floor, keeping your knees as close together as possible.
5. Extend your arms overhead or rest them on your abdomen.
6. Allow your knees to drop towards the floor as much as possible, intensifying the stretch in your quadriceps and hip flexors.
7. Breathe deeply and evenly, allowing your body to relax into the pose.
8. Hold the pose for 20-30 seconds.
9. To release, use your hands to slowly lift yourself back up, one elbow at a time, until you are sitting upright.
10. Return to Vajrasana to rest.
निर्देश (Hindi)
1. वज्रासन में बैठें। पीठ सीधी रखें।
2. धीरे-धीरे पीछे की ओर झुकें, हाथों से सहारा लें।
3. कोहनियों को फर्श पर टिकाएं।
4. पीठ को फर्श पर टिका दें।
5. भुजाओं को सिर के ऊपर फैलाएं या पेट पर रखें।
6. घुटनों को जितना हो सके फर्श पर टिकाने की कोशिश करें।
7. गहरी सांस लें और छोड़ें।
8. इस स्थिति में 20-30 सेकंड तक रहें।
9. धीरे-धीरे हाथों से सहारा लेते हुए वापस बैठ जाएं।
10. वज्रासन में विश्राम करें।