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Intense StretchesIntermediate

Reclining Thunderbolt Pose

Supta Vajrasana

Reclining Thunderbolt (Supta Vajrasana) combines bound lotus with a deep backbend, lowering knees to the floor while resting on crown, elbows, and seat.

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How to Perform

  1. 1

    Begin in Baddha Padmasana with hands binding opposite toes behind back.

  2. 2

    Lean back onto forearms, lifting knees from floor while keeping lotus intact.

  3. 3

    Slide crown of head to mat, arching chest upward as knees hover.

  4. 4

    On an exhale, lower knees and thighs back to floor, maintaining toe bind and lifting chest.

  5. 5

    Hold 3–5 breaths, then release grip, sit upright, and switch cross of legs before repeating.

Benefits

  • Creates powerful opening across chest, shoulders, and throat.
  • Improves hip mobility and strengthens back extensors.
  • Stimulates thyroid and parathyroid glands through cervical extension.

Alignment Cues

  • Knees track forward and rest on floor without splaying.
  • Crown, elbows, and sacrum share weight bearing.
  • Shoulder blades hug spine while chest lifts.
  • Bind remains secure without straining wrists.

Common Mistakes

No common mistakes listed.

Contraindications

  • • Neck or cervical spine injury
  • • Knee issues preventing lotus
  • • High blood pressure or cardiac concerns

Recommended Props

Bolster along spineBlankets under kneesSupport under crown