Vinyala

Pose sheet

Reclining Thunderbolt Pose with One Foot Raised

Supta Ūrdhva Pāda Vajrāsanaसुप्त ऊर्ध्वपाद वज्रासन

From your back, roll into a seated twist with a bound half lotus.

Open this pose in the 3D body

Steps

Support

Left sitting bone, knees, and folded left leg.

Enter

  1. From Staff, exhale to recline; inhale, bringing both legs toward Plow.
  2. Exhale: right half lotus; bind that foot behind with right hand.
  3. Hold the left foot; fold that leg beside its hip.
  4. Inhale and roll; exhale, landing with both knees together.
  5. Inhale; left hand beneath right knee, turn toward the right.

Hold

  1. Ground your left sitting bone and keep your knees together.
  2. Lift your chest; preserve your lower back's natural curve.
  3. Maintain your grip on the right big toe.
  4. Let your head follow your torso's rotation.

Exit

  1. Exhale, release the grip, and return to center.
  2. Release half lotus and the folded leg; then straighten both legs.
  3. Repeat on the other side, switching legs and arms.
Breathing
Inhale to roll and twist; exhale to land.
Gaze
Toward the twisting side, pārśva.
Duration
Five breaths per side.

Adapt

Adaptations

  • Seated entryPosition your legs and establish the grip seated, without rolling.
  • Bharadvajasana II with a blockRaise your seat on a block, without rolling.
  • Bharadvajasana II with a strapLoop the strap around your lotus foot; hold it behind.
  • Bharadvajasana II without half lotusRest your right sole against your left thigh, on the floor.

Variations

  • Supine phase A: bound half lotus, opposite leg raised.
  • Reclining preparation: knees grounded and grip maintained.

Signals of effort

  • Inverted entry on shoulders and upper back.
  • Rolling while maintaining the grip behind your back.
  • Deep flexion of both knees.
  • Twisting with one leg in half lotus.