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Restorative yoga poses and hatha yoga stretches

English name: Sleeping Thunderbolt Pose
Sanskrit name: Supta Vajrasana

Difficulty level: Intermediate

Technique

1. Kneel, knees together feet more than hip width apart, as in Vajrasana.
2. Lower into sitting position, buttocks between the feet.
3. Lower the elbows onto the floor behind the back, leaning backwards to do so.
4. Arch the back and neck and lower so that the top of the head rests on the floor.
5. Rest the hands on the thighs or raise the hands into prayer pose above the chest.
6. Hold the position for 30 seconds to one minute.

Advanced

• Lower the back fully to the floor, straightening the neck so that the back of the head touches the floor.
• Relax the entire body, with the arms straight on the floor over the head, or sideways at shoulder level.
• Hold the position for 30 seconds to one minute.

Breathing

• Slow, steady and deep throughout.

Benefits

• Digestive System - Improves digestive function and relieves constipation.
• Respiratory - Stretches the chest improving lung capacity, Supta Vajrasana is used in the yogic treatment of bronchitis and asthma.
• Anatomical - Stretches and tones the nerves in the neck and the thyroid. Opens and the hips and loosens the legs.

Counter Pose

• Any forward bending or twisting asana.