Supta Urdhva Pada Vajrasana


This pose demands spinal articulation, shoulder, hip and knee mobility to control the movement

Supta Urdhva Pada Vajrasana a.k.a “Sleeping-Upward-Leg-Thunderbolt-Pose” is an advanced spinal twist position which helps preserve the flexibility earned during your yoga asana practice.


How to get into the position

From Dandasana or ‘Staff Pose’ i.e. sitting on the floor with both of your legs stretched out in front of you, fold your right leg back and square your hips, then inhale and fold your left leg into half-lotus position whilst turning your torso towards the left. Then exhale and reach your left arm around your back and grasp hold of your left big toe with your first two fingers and thumb and place your free hand on top.


Hold the position for five full breaths. On the inhalation, extend your spine. On the exhalation, try to turn further back. Ensure you tuck your chin in ever so slightly when looking backwards over your shoulder.


Benefits

Supta Urdhva Pada Vajrasana:

  • Increases flexibility of the spine and hips

  • Stretches the quadriceps

  • Strengthens the lungs


Contraindications and Cautions

Avoid this posture if you have any issues with your knee(s) or if you have tight adductors

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