[Pose Of the Week] Reclined Thunderbolt Pose (Intermediate)

Stretch & relax in Reclined Thunderbolt Pose – an intermediate yoga pose that provides a deep stretch for the legs, spine, & more…

Reclined Thunderbolt Pose (Supta Vajrasana) – also known as Supine Thunderbolt Pose, Reverse Thunderbolt Pose, or Sleeping Thunderbolt Pose – is an intermediate-level reclining yoga pose that offers an intense stretch for the legs, particularly the knees and thighs. It also stretches the hip flexors, arms, pelvis, and abdominal muscles, and opens the chest and shoulders. This pose is also thought to help with menstrual and pregnancy issues, strengthen the lungs, and improve posture and digestion.

This one can be challenging, so ease into it slowly, listen to your body, and only go as far back as is comfortable. With time and practice, you will be able to move into the full pose.

To modify the pose, you may wish to place a bolster, pillow, or cushion under your lower back to support you. If you find that your knees slide apart, you may wrap a yoga strap around your thighs to keep them in place.

While this pose is similar to Reclined Hero Pose, Reclined Thunderbolt Pose differs in the placement of the heels relative to the hips. Whereas in Reclined Hero Pose, the hips rest between the heels, Reclined Thunderbolt Pose positions the heels underneath the buttocks. Be sure to keep your toes pointing straight backwards, and do not allow your knees to lift off the floor.

Note that this pose creates a lot of stress on the knees, so you should skip this one if you have any knee issues. Those with lower back problems such as disc or spinal issues or sciatica, ankle pain or injury, or recent surgery to the knees or ankles, should also avoid this pose.

How to Do Reclined Thunderbolt Pose:

Begin in Thunderbolt Pose, tucking your legs under the torso, and sitting on your heels.
Slowly start leaning backward, supporting yourself with your elbows and forearms as you begin to arch your lower back.
Lean back until the head rests on the floor.
Draw the top of your head to the floor while arching the back. Release the elbow support.
Bring your hands to your thighs and push the knees towards the floor. Rest your arms alongside your torso – or you may also cross them above your head, holding your elbows, or straighten them out on the floor above you.
Keeping the eyes closed, maintain the arched back, and hold the posture for 30-60 seconds with deep breaths.
Inhale and lift your head and upper body off the floor, using your elbows and forearms to slowly lift yourself up.
Relax in Thunderbolt Pose for a few breaths before straightening your legs in front of you. You may wish to then rest in Staff Pose for a few moments, or round the back forward over the legs to counter the stretch in Seated Forward Fold.