Yoga Practice Name
Supta Vajrasana
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga, Vinyasa Yoga
Practice Level
Yoga Practice Type
Yoga Asana Type
Ashtang Yoga Category
Asana
Hatha Yoga Category
Asana
Steps and Description
- Sit in vajrasana. Slowly bend back, taking the support of first the right elbow and arm and then the left.
- Bring the top of the head to the ground, arching the back. Place the hands on the thighs.
- Try to keep the knees in contact with the floor. If necessary, separate the knees. Care should be taken not to strain the muscles and ligaments of the thighs and knees by forcing the knees to touch the ground in the final position.
- Close the eyes and relax the body. Breathe deeply and slowly in the final position.
- Return to the starting position and relax.
Practice Keynotes
- Focus on your breathing and abdomen.
- Take support of you hands while lifting up to starting position.
Cautions and Limitations
- Never leave the final position by straightening the legs first; this may dislocate the knee joints.
- Avoid facial contortions and excessive shaking of the body.
- Proceed carefully and only under expert guidance.
- At the slightest sign of discomfort, reduce the duration of practice and, if necessary, discontinue the practice for the day.
- Practice should never be rushed.
Contraindications
- Don't do this asana if you have any injury.
- Avoid this asana if you have knee pain.
General Benefits
- Stretches the thighs and abdomen.
- Reduces the Stress.
- Strengthens the abdominal organs.
- Improves digestive, respiratory and urinary system.
Benefits for Disease
Diabetes, Eating disorders
Body and Organ Affected
Shoulder, Elbow, Arm, Chest, Armpit, Back, Ankle, Waist, Abdomen, Hip, Leg, Thigh, Knee, Foot
