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.

Meaning of some of sanskrit words used in asana name

Meaning of some of sanskrit words used in asana name

Asana - pose / posture

Chandra - moon

Danda – rod / staff

Dhanu - bow

Hala -  plough

Mudra -  seal

Nava -  boat

Parigha  - gate latch

Setu -  bridge

Tada - mountain

Tola - scales

Vira - hero

Vrksa - tree

Savasana - Deep Relaxation Technique - Corpse Pose

Steps to do Savasana / Corpse Pose / Deep Relaxation Technique ( Sav Asana ):

Lie down straight.

Be aware of your breathing.

Bring your awareness to the tip of your leg toes. Concentrate on your leg toe.

Stretch your leg toes slightly, and then relax.

Relax your soles, heels.

Tighten your calf muscles and than relax them.

Pull up your kneecaps slightly, and then relax them.

Tighten your thighs, and than relax.

Squeeze your buttocks, hold, and relax.

Relax your hip joint.

Tighten your waist and relax.

Your whole body, and the whole portion from your waist to toes are completely relaxed.

Relax.

To enhance the relaxation chant AAAAAAAAAAAAAAAAAAAAAAAA...

Feel the vibaration of AAAAAAAAAAAAAAA..., re-energizing and rejuvenating your entire lower body.

Squeeze the muscles of your abdomen and relax.

Feel the movement of your abdomen as you breathe in and out.

Fill your chest completely with air and expand it completely.

Relax your chest and back muscles.

Your back is touching the ground comfortably.

Your lower back, middle back, and upper back are completely relaxed.

Your entire spinal region is relaxed.

The seat of all emotions, your heart - relax your heart.

Form a fist of your palms, and tighten your hands, shoulders.

Relax your arms, shoulders, elbows, palms and fingers.

Relax your neck muscles.

Move it to left and right, and settle it down in the center.

Your neck muscles are completely relaxed.

Your entire mid-portion of body is completely relaxed.

Relax, and let go.

To enhance the relaxation, chant OOOOOOOOOOOOOOOOOOOOOOOOO...

Feel the vibrations of OOOOOOO... in the middle portion of your body.

Feel it removing all the knots and pains and stress from your body.

Tighten all the muscles of your face.

Squeeze in your cheeks, squeeze your eyes, knit your eye brows, frown and hold it.

Relax all the muscles of your face completely.

Relax your chin, upper lip, and lower lip.

Relax your teeth, upper jaw, and lower jaw.

Relax your tongue, upper palates, and lower palates.

The tip of your tongue inside your throat is relaxed.

Relax your nostrils, your cheeks, eyes, eyelids, and eyebrows.

Relax your forehead.

There should be no contractions, no wrinkles on your face.

Relax your temples, ears, and sides of your head, back of your head, the crown of your head.

The entire upper portion of your body is completely relaxed.

To enhance the relaxation, chant Mmmmmmmmmmm...

Feel the resonance of Mmmmmmmm... in the upper part of your body, in the head region.

All the stress, pressure, tension, pain is getting released.

Your entire body from the toes to head is completely relaxed.

Relax.

Feel yourself coming out of the body, and move to the top of the room.

Your body is lying on the ground. You are not the body.

You are now moving out of the room. Move up to the vast blue sky.

The limitless sky. The clouds are surrounding you.

Go beyond the sky. Merge with the vast blue sky.

You are the vast blue sky. Absorb the vastness of the vast blue sky.

You are in a state of total bliss.

Slowly cone back. Enter the room.

See your body lying down. Come into the body, with all the expansion and vastness.

Come into the body. You are the body.

Your whole body is now totally energized, refreshed, rejuvenated.

With this energy, let us chant AAAAAAAA...OOOOOOOOO...MMMMMMM....

Slowly move your limbs, your palms, and your fingers.

Bring your feet together.

Bring your hands by the side of your body.

Stretch up to your left hand. Fold your right leg, and place your right palm on your chest.

Blink your eyes a few times and slowly open your eyes.

Slowly turn to your left, and sit up.

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Just reducing your body fat would not make you healthy

If our body parts are not healthy and we reduce our fats, our body health would not improve much.

We need healthy inner and outer body to improve our health.

To get a healthy body, give exercise to each and every body part.

Body parts are outer body as well as inner body.

Our body parts include brain, stomach, intestine, liver, spleen, lungs, eyes, cornea, spinal cord, joints, cells, etc.

When we exercise we need to give exercise to all these body parts.

Just exercising to reduce our body fat would not make us much healthy.

How do we exercise all our body parts; inner as well as outer?

Yoga has exercise for all body parts, inner as well as outer body.

Yoga Asanas ( exercises ) are the exercises which give exercise to each and every body parts.

The biggest benefit of Yoga is that Yoga helps to improve each and every part of body.

In Yoga each and every body part is considered and given exercise.

If our inner body and outer body is healthy than body fats would not harm us.

If our inner and outer body parts are healthy than our body fats would balance themselves as per our body needs.

Normally Actors, obese people need to reduce body fat. Of course they need to improve their inner as well as outer body also.

Do not get too much obsessed with your body fat; instead concentrate on improving the health of your inner body parts like brain, lungs, stomach, liver, spleen, pancreas, intestine, cornea etc.

If our inner body parts are not healthy, than just reducing out fats would not be of much help to improve our health. We also need to eat healthy food, have positive thinking.

Yog ( Yoga ) is

Yam ( Yama )

Niyam ( Niyama )

Asan ( Asana )

Pranayam ( Pranayama )

Pratyahar ( Pratyahara )

Dharan ( Dharana )

Dhyan ( Dhyana )

Samadhi

Rajesh