Reclining Thunderbolt Pose anatomy

Reclining Thunderbolt Pose · Supta Vajrasana · Tư thế kim cương nằm ngửa

Reclining Thunderbolt Pose mainly works rhomboid major; it stretches quadriceps, rectus femoris, iliopsoas, rectus abdominis; transversus abdominis, erector spinae, trapezius stabilize.

Opening the 3D model…

From Thunderbolt Pose (sitting on the heels, knees together), place the hands on the floor behind the feet and lean back, lowering one elbow and then the other until the torso rests on the forearms with the elbows under the shoulders. The buttocks stay on the heels and the knees neither lift off the floor nor splay apart. Lift the chest, draw the shoulders back, keep the neck long and the chin slightly tucked. This is the intermediate stage: once it feels easy, the back and head can lower to the floor. Unlike Reclining Hero Pose (feet beside the hips, buttocks on the floor, back lying flat), here the buttocks sit on the heels and the torso rests on the elbows. The fronts of the thighs (especially the rectus femoris), the fronts of the hips, the abdominal wall and the fronts of the ankles stretch. Come out by pressing the hands down to lift the torso. With knee or lower-back pain, lean back onto a bolster.

Muscles in this pose

Working (contracting): Rhomboid major

Stretching: Quadriceps, Rectus femoris, Iliopsoas, Rectus abdominis, Tibialis anterior, Pectoralis major

Stabilizing: Transversus abdominis, Erector spinae, Trapezius, Deltoid

Why these muscles work or stretch

• Rhomboid major · Working (contracting): Draws the shoulder blades together, opening the chest
• Quadriceps · Stretching: Knees fully bent with the buttocks on the heels
• Rectus femoris · Stretching: Stretched the most because the hips extend as the torso leans back
• Iliopsoas · Stretching: The fronts of the hips lengthen as the torso leans back
• Rectus abdominis · Stretching: The abdominal wall stretches as the chest lifts
• Tibialis anterior · Stretching: Tops of the feet flat on the floor
• Pectoralis major · Stretching: The chest opens with the elbows behind the body
• Transversus abdominis · Stabilizing: Keeps the lower back from over-arching
• Erector spinae · Stabilizing: Holds the chest lifted and the upper back open
• Deltoid · Stabilizing: Steadies the shoulders while leaning on the elbows

Practice cues

• Keep the buttocks on the heels and the knees together and down
• Elbows under the shoulders; lift the chest and draw the shoulders back
• Point the tailbone toward the knees so the lower back isn't compressed

Benefits

• Deeply stretches the quadriceps, especially the rectus femoris
• Stretches the fronts of the hips, the abdominal wall and the fronts of the ankles
• Opens the chest and shoulders while resting on the elbows

Cautions / contraindications

• Avoid with a knee, meniscus or knee-ligament injury
• Use caution with low back pain; lean back onto a bolster and don't arch deeply
• Use caution with sore or stiff ankles; place a rolled blanket under them

Easier variations

• Stay on the hands behind the feet, keeping the torso higher instead of lowering to the elbows
• Lean back onto a long bolster or a stack of folded blankets

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Reclining Hero Pose Supta Virasana
• Bridge Pose Setu Bandha Sarvangasana
• One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana
• Full Frog Pose Bhekasana
• Little Thunderbolt Pose Laghu Vajrasana
• Camel Pose Ustrasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)