Supta Vajrasana is similar to Ardha Shavasana. It can be placed in the category of Matsyasana. One should practise it only after one masters Vajrasana. Compared to Vajrasana, Supta Vajrasana requires more strength and flexibility of the spine.
Technique : Attain Vajrasana. Then with the support of the elbows lie with the back on the ground. The back should touch the ground. Interlace the arms and put them on the chest. Tilt the head as far back as possible. Hold this position for eight to ten seconds. In the beginning, the back may not wholly touch the ground. The lower part of the back may remain in a raised position. A few days’ practice will enable one to practise this asana correctly. This asana can be practised three or four times a day.
(1) This asana helps to remove certain defects of the spine. As the spine is arched backwards in this asana, it removes a hunch, if any. The spine becomes flexible and elastic.
(2) The regular practice of this asana awakens and sublimates Kundalini Shakti.
(3) This asana exercises and activates the thorax, the spine and the neck.
(4) It stimulates the secretion from all the glands and makes the glands active with the result that one feels healthy and joyful.
(5) It strengthens the joints and the muscles of the legs. ( 6) One who suffers from diabetes can derive benefits
by practising this asana because this asana activates all the cells of the pancreas. The pancreas gets an increased blood supply and therefore begins to function normally.
(7) It alleviates the disorders of the abdominal organs,
the liver, the kidney, the spleen, etc. and strengthens them.
(8) It is a sure remedy for indigestion, gas-trouble, constipation and piles.