(supine ankle posture)
Supta means reclined/dormant. In the final position of the posture, the backrests on the floor, while keeping the feet under the buttocks as in vajrasana.
Sthiti: Sit Erect with legs stretched heels together, palms pressing on the floor by the side of the buttocks.
1. Fold the right leg at the knee and place the heel under the right buttock.
2. Fold the left leg at the knee and place the heel under the left buttock. Knees must be together and rest the palms on the upper thighs.
3. Slowly recline backwards keeping the entire body weight on the right elbow and then on the left elbow.
4. Lie on the back by crossing the hands over the head.
5. Release the hands and keep them along the side of the body. Return to position No.3
6. With the support of the elbows slowly come back to Vajrayana position. (Return to position no.2)
7. Unfold the left leg and keep it straight.
8. Unfold the right leg and keep it straight i.e return to sthiti.
Benefits Suptravajrasana(supine ankle posture):
Stretches and tones up the spine, abdominal organs and pelvic region. Increases blood flow to thighs and buttocks. Reduces stiffness and rigidity in thighs and legs. Mobilising hips, ankles and lower back.
. The dormant forces at the base of the spine become active and by regular practice relaxation deepens.
Those who have cervical spondilitis and heart problems should avoid.
Mode of breathing :
Keep the knees close together touching the ground .
Mode of Breathing:
Breathe out whenever you bend downawards and inhale while coming up . Normal breathing in the final position.
How to do Supta Vajrayana:
Sit in Vajrasana then stand up on your knees and set your feet apart, so that you can sit on the ground between them. The feet will again be in lying position. Place your hands on the front part of your feet. Bend backwards and let your elbows rest on the ground on by one. Hang your neck back so that your eyes are also pointed backwards. In the final stage, lower the whole of your back on the ground. Stretch your hands back while inhaling. Now remove the gap between your knees if there is any. Stay in this position for a little while. Then lock your fingers and make a cushion of your hands under your head. Normalize your breath and remain in this post for one or two minutes.
This is rather an awkward posture. If you are unable to do according to the instructions above, practice with a gap between the knees in the beginning. Your body will take some time to gain elasticity, and then you would find it easy to do. While coming back from this asana. First, remove your hands from beneath your head, sit on the elbows turn by turn while keeping your eyes on your knees. Concentrate on Manipur chakra.
Benefits of Suptvajrasana:
The knees, thighs, waist, abdomen, spine, neck, and ankles are strengthened. The kidneys and the organs of procreation. in both women and men are toned up. It relieves hot temper and physical and mental exhaustion.