VAJRASANA

Description

VAJRASANA Asana group: sitting poses Translation of the name from Sanskrit: • vajra — thunderbolt, diamond. 1. Setup Starting position: kneel, bring the knees, shins and feet together, the toes pointing back. Lower the pelvis onto the heels or onto a block between the heels. Place the palms on the knees. Straighten the back, lengthen the crown of the head upward, relax the shoulders. Close the eyes and breathe evenly. Hold as long as comfortable. 2. Simplified and advanced variations Simplified variations: • place a folded blanket between the heels and the pelvis; • keep the feet slightly apart. Advanced variations: • stay for a long time in meditation; • practice Mula Bandha and pranayama in the pose. 3. Injury prevention Do not sit on the heels if there is pain in the knees or ankles — use a support. Keep the feet in one line. Distribute the weight evenly on both sitting bones.

Effects

• calm_mind
• digestion