Pose sheet

Reclining Thunderbolt Pose

Supta Vajrāsanaसुप्त वज्रासन

From Vajrasana, recline with an arched torso, crown grounded, and hands resting on your thighs.

Open this pose in the 3D body

Steps

Support

Knees, shins, insteps, and crown; pelvis resting on feet.

Enter

Sit in Vajrasana, resting on the inner surfaces of your feet.
Bring your big toes together and separate your heels.
Recline onto your right elbow, then your left.
Arch your torso and rest your crown on the floor.
Place your palms on your thighs.

Hold

Keep your knees grounded; separate them if needed.
Relax your arms and maintain the arch without forcing it.

Exit

Inhale and lift your torso, using your elbows and arms.
Return to Vajrasana before straightening your legs.

Breathing: Slow and deep; inhale when returning upright.
Gaze: Eyes closed.
Duration: Start with a few seconds; increase to one minute.

Adapt

Adaptations

Less reclineKeep hands or forearms grounded without lowering your head.
Knees apartLeave space between your knees without pressing them into the floor.
BolsterSupport your back and head on a lengthwise bolster.
Ankle blanketPlace a rolled blanket beneath the fronts of your ankles.

Variations

Back of head grounded, arms folded overhead.
Related pose: Supta Vīrāsana, pelvis between feet, arms overhead.
Reclining bound lotus: advanced namesake form, plate 124.

Signals of effort

Weight on the crown of your head.
Deep knee flexion.
Sustained ankle plantar flexion.
Extension of your torso and neck.