This posture is the opposite of Posture of the Plough (Hala Asana) and complementary of the Posture of the Camel (Ushtasana) i.e. the Posture of the Camel. Therefore, practice of this posture should be so arranged that this posture be practiced after the Yoga postures involving bending forward. Since this posture is practiced sitting in the Toughie Posture (Vajra asana) and then lying supine, this posture is called the Sleeping Toughie.
How to do Supta Vajra Asana
- Sit in the Vajra Asana. Lie backwards. Put your arms on the sides of your body with the elbows resting on the ground. Slowly, moving the elbows towards your waist, let your head rest on the ground. Both the knees should be joined.
- Slowly, try to rest your neck, shoulders and back on the ground.
- Put your hands on your forelegs. Make your head stable. In the beginning, if some difficulty is experienced in touching the ground, then you can support your ankles with your hands.
Variation of the Sleeping Toughie
- While lying in the Sleeping Toughie Posture, take the palms of your hands below your shoulders. The palms should be facing outwards and the fingers should be facing inwards near the shoulders. Become stable in the position.
- Slowly, breathing in, raise your chest and waist above the ground. In this position, the weight of the entire body will be on the hands and waist.
- Slowly relaxing your body, come back to the Sleeping Toughie Posture.
- To come out of this posture, slowly come into the Posture of Corpse Posture (Shava Asana), taking assistance of your hands and elbows.
- In the first variation of the Sleeping Toughie, the breathing would remain normaly. However, in the second variation, you are to raise your chest and waist while breathing in. Remain in this position till such time as you can hold your breath. Thereafter, slowly bring your chest and waist to the ground while breathing out.
- In this posture meditate on the spinal column and the hip joint.
Recommended Link:Ushta Asana – The Posture of the Camel
Benefits of Supta Vajra Asana
This posture expands the area of abdomen. As result, pressure is exercised on the tubes of the stomach. Complaints of frequent shifting of the navel nerve center are removed. The large intestine becomes active and constipation is removed. This posture removes the back pain of those who are required to work by bending forward. It strengthens the feet, legs, knees, forelegs, waist, spinal column and chest. This posture is considered ideal for asthmatic patients. This posture removes obesity. The waist becomes slim, backbone becomes flexible, beautiful and attractive. This posture results in so much flow of blood as is necessary for the micro fibers of the body. This posture makes the body flexible and removes the bad smell of perspiration. This also re-positions the navel nerve region, through which 72,000 nerves are said to pass. This posture is specifically considered to be beneficial for mental control, stomach, throat and knees.
Precautions of Supta Vajra Asana
Be careful while practicing bending backwards. Move your body slowly and easily.
In this posture, meditate on the Swadhishthan chakra, spinal column and hip joint.