Vajrasana with Sakshibhavana
For 30-90 breaths One round Normal breathing
| Contra-Indications | Acute sickness and stiff ankle or knee joints. |
| Starting Pose | Sit stretching the legs and keeping them together, hands by the sides of the body. |
| Technique | Lean on the left side and balance the body weight on the left hand and left side. Fold the right leg at the knee joint with the help of the right hand and place the upturned sole under the buttock of the same side. Place the other sole under the other buttock in the same a Make a comfortable seat, keeping the knees together. Place the palms on the respective knees or on the groins and bring the shoulders slightly backwards which would allow the spine to remain in its natural shape. This is the final position of Vajrasana (Note 1). Slowly close the eyelids. Apply the Conscious Differential Relaxation technique. Take your mind away from the body and practise Sakshibhavana. Sakshibhavana means witnessing one's mental activities passively by the conscious mind (Note 2). |
| Releasing the Pose | Open the eyes. Slowly release one leg and then the other with the help of the hands. Stretch the legs to the starting pose and relax |
| Benefits | Improves blood circulation in the lower abdominal organs. Corrects postural defects. Prevents stiff knee and ankle joints. Useful as a preventive measure for some types of rheumatic problems. Stabilizes the body and tranquilizes the mind, and prepares one for Yogabhyas. |
| Note: | 1. One can attain Vajrasana through Marjarasana |
Reference:Yogic Practices
Author :Yogacharya Sadashiv Nimbalkar