Supta Vajrasana - Backward Bend Sitting on the Heels

Backward Bend Sitting on the Heels

"Supta" means 'reclining' and "Vajra" means 'adamant' in Sanskrit. In this posture the yoga practitioner will be lying down in a supine position in Vajarasana.


  1. Sit erect and assume Vajrasana.
  2. Lean back slowly from the waist onwards using your elbows for support.
  3. Continue leaning back until your back, shoulders and head are touching the floor.
  4. Ensure that the knees are not raised from the floor.
  5. Cross the arms behind your head.
  6. Place the palms beneath the opposite shoulders.
  7. Your head should rest on the wrists which serve as a cushion.
  8. The knees should be joined together and touching the floor at all times.
  9. Close your eyes and relax in this posture for some time.
  10. For coming out of the pose hold your ankles and lift the body up to sitting posture.


  • People with knee, hip or shoulder injury should avoid this pose.


  • The pose tones the muscles of the bowels, pancreas, liver, and kidneys.
  • Circulation of blood to the thighs, knees, back and neck is improved.
  • Supta Vajrasana keeps the gonads and pelvic organs in better health..
  • The muscles of the legs, thighs, pelvis and abdomen are stretched and toned up in the final position of the asana.
  • This pose increases your lung capacity by expanding the chest.

Post a Comment

Post a Comment (0)

#buttons=(Accept !) #days=(20)

Our website uses cookies. Learn..
Accept !
To Top