Supta Vajrasana is an Indian translation for Sleeping Thunderbolt pose. This is last but an important asana of Vajrasana series and before practicing this asana one should regularly practice all the asanas of Vajrasana series. You can learn this asana as below:

Routine:

• Get in the Vajrasana pose.

• Keep the spinal chord straight and relax.

• Keep the eyes closed and remain conscious towards the breathing.

• Mentally contemplate about this asana.

• Open the eyes and bend the neck backwards with ease.

• Place the palms along side the waist.

• Slowly bend the elbows and move the upper torso towards the floor.

• Now hold the entire body weight over the elbows.

• Breathe natural and easy.

• Slowly move the shoulder towards the floor.

• Do not allow the knees to get raised.

• Now place the neck and raise the shoulder upwards from the floor.

• Maintain the lower waist part above the floor.

• Now place both the hands over the thighs.

• This is the final position.

• You may keep eyes closed or open.

• Breathe normal, slow and rhythmic.

• Bring both of hands back on the floor.

• Bring the body weight over the elbows.

• Straighten the shoulder and neck keeping the body balance in the mind.

• Get back in Vajrasana pose.

• Keep the eyes closed and remain conscious towards the breathing.

• Realize the sensation in the body.

Breathing Patterns:

• Normal, slow and rhythmic.

Consciousness:

• Physical - on the abdominal and breast stretch, lower body parts and breathing.

• Spiritual - on Svadhishthan, Anahata and Vishudhi Chakra.
  

Benefits:

• Massages the abdominal organs.

• Alleviates digestive ailments and constipation.

• Tones up the spinal nerves.

• Makes the back flexible.

• Realigns rounded shoulders.

• Asthma.

• Bronchitis.

• Enhances creativity and intelligence.

• Redirects sensual energy to the brain for spiritual purposes.

Contraindications:

• Sciatica.
• Slip disc.
• Knee problems.
• Sacral ailments.
• Menstruations.
• 2nd and 3rd trimester of pregnancy.