Gaze ahead, chin levelShoulders soft, chest openPalms rest on the thighsSpine tall, ribs knitSit bones on the heelsReclining Thunderbolt
Supta Vajrāsana
Read what the gnome says
Reclining Thunderbolt! Kneel with the knees together, then lean back onto the forearms and, if comfortable, lie down. Keep the thighs engaged and the lower back long. Use a bolster for support. Come up slowly. Breathe, mighty gnome.
Works on Quadriceps · Iliopsoas
How to do it
- Kneel and sit back onto the heels.
- Lean back onto the hands, then the elbows, lifting the chest.
- Lower the back to the floor if it feels comfortable, or stay propped, and breathe.
Common mistakes
- Don’t force the knees: place a bolster under the back.
- Don’t let the knees lift off the floor.
- Don’t strain the lower back.
Benefits
- Opens the chest, front of the hips and shoulders.
- Strengthens the muscles along the back.
- Counters long hours of sitting and rounding forward.
Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.
Not medical advice. Ease off if anything feels sharp or wrong.
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