Variations (2)
Supta Vajrasana II
सुप्त वज्रासन २
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.
Anatomy Involved
Benefits
- Stretches quadriceps and hip flexors
- Strengthens abdominal muscles
- Improves digestion
- Relieves stress and anxiety
- Calms the mind
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Knee injury
- Ankle injury
- Back injury
- Neck injury
- Severe arthritis
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Initiate the backbend from the thoracic spine, not the lumbar
- 2Lift the sternum toward the ceiling
- 3Keep the gluteal muscles engaged to protect the lower back
- 4Broaden across the collarbones
- 5Maintain length in the back of the neck — do not drop the head back
Pose Details
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
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.
How to Practice
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.
5 more steps remaining
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Frequently Asked Questions
Common questions about Supta Vajrasana II
What is Supta Vajrasana II?
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.
What are the benefits of Supta Vajrasana II?
Stretches quadriceps and hip flexors. Strengthens abdominal muscles. Improves digestion. Relieves stress and anxiety. Calms the mind.
Who should avoid Supta Vajrasana II?
Avoid this pose if you have: Knee injury, Ankle injury, Back injury, Neck injury, Severe arthritis.
How many steps are in Supta Vajrasana II?
Supta Vajrasana II is practiced in 10 steps. Begin in Vajrasana (Thunderbolt Pose), sitting on your heels with a straight spine.
Is Supta Vajrasana II suitable for beginners?
Supta Vajrasana II is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Supta Vajrasana II?
You may use: blanket, bolster. Props make the pose more accessible and comfortable.
What poses should I do before Supta Vajrasana II?
Prepare with: Adho Mukha Svanasana, Upward-Facing Dog Pose, Setu Bandhasana, Camel Pose. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Supta Vajrasana II with other poses