Supta Vajrasana - The Supine Thunderbolt Pose

Supta Vajrasana is Vajrasana in Lying down position.

Practice this asana slowly without haste.

Sit in vajrasana, bend backwards, place right and left palm behind you on the floor, palm facing forward, and be in this position for few breathe.

Next bend your elbows one by one and place them on the floor behind you and be there in this position for few breathe.

If comfortable in above position go down more and place your back, shoulder, head on the floor, with your hands on the side of your body.

Place your right hand palm under your left shoulder and your left hand palm under your right shoulder and be there for 11 to 30 breaths.

In Supta Vajrasana,

• Muscles of our chest, abdomen, thighs gets stretched giving them maximum toning and elasticity.
• Muscles in abdominal region are stretched.
• The abdominal wall becomes flexible
• Unnecessary blood accumulation around inner abdominal organs like liver, spleen, stomach, large intestine, small intestine, gall bladder etc. is drained, improving their functioning.
• Fat deposited in abdominal region is removed.
• Helps in treating indigestion, constipation,gas trouble, acidity, heaviness of stomach etc.
• Knee joint and ankle joint are stretched, increasing blood circulation in and around them, improving the joints and making them more efficient and flexible.
• Muscles on chest region like costal and intercostal muscles, become strong, healthy and more flexible, increasing capacity of lung.
• It helps to cure respiratory issues like breathelessness, asthma etc.

8 easy exercise for Six Pack Abs

These are awesome exercises for Strong core with six pack abs

Hands on the side Jackknife

Lie down on the floor. Hands on the side, legs straight. Raise both your upper body and lower body (straight legs) together, and touch your palms to your legs.

3 Sets of 30 reps

Alternate Cross Crunch

LIe down on the floor. Legs folded at knee. Hands folded at elbow, palms supporting your head. Raise upper body and touch your elbows to your opposite leg knees alternatively.

3 Sets of 30 reps

Lying down Both legs cycling

Lie down on the floor. Hands on the side or palms under your head. Raise your both legs together and move them in cycling movements.

3 Sets of 30 reps

Lying down Leg Scissors

Lie down on the floor, Hands on the side on the floor. Raise both legs at around 35 degrees, and move them like scissors.

3 sets of 30 reps

Lying down alternate legs cycling

Lie down on the floor. Hands on the side or palms under your head. Raise your both legs together and move them in cycling movements alternatively.

3 Sets of 30 reps

Crunches - Hands on side

Lie down on the floor. Legs together folded at knee. Raise your hands slightly on the side and raise your upper body for around 30 reps

3 Sets of 30 reps

Crunches - Palms between legs

Lie down on the floor. Legs together folded at knee. Raise your hands slightly with palms between your legs and raise your upper body for around 30 reps

3 Sets of 30 reps

Lying down side crunches - Palm to heels

Lie down on the floor. Legs together folded at knee. Raise your upper body slightly with hands on side, and move from side to side touching your palms to your feet

3 Sets of 30 reps

8 Easy Exercise for 6 Pack Abs

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Reverse Pushups - Chakrasana - Urdhva Dhanurasana - Wheel Pose

Tones Spine

Strengthens triceps, wrists

Stretch abdominal muscles

Increase flexibility