Vajrasana

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  • Vajrasana,
  • Januhastasana,
  • Hasta Shirasana,
  • Ekpad Bhujangasana,
  • Dwipad Bhujangasana,
  • Makarasana

  • Preposition: Sitting position.

  • Attaining the asana position.

  • Vajrasana:

  1. Fold left leg in the knee & keep it near the left side of waist with toes inside & heels facing outside.
  2. Fold the right leg in the knee and keep it near the right side of waist with the toes inside & heal outside.
  3. Keep both the palms on the knees; maintain this position for few seconds.Try and relax all the muscles as much as you can.
  • Januhastasana: While bending forward in the waist slide both the palms so that they touch the ground near the knees. Keep the hands straight in elbows, press the waist downwards and head backwards while bending in the neck backwards. Maintain the position for few seconds. Try to relax the muscles as much as you can.

  • HastaShirasana: Slide the palms away from the knees till both the elbows touch the ground. Then fold the elbows & lift the palms, touch the wrists together and rest the chin on that joint. Maintain this position for few seconds and try to relax the muscles as much as you can.

  • Ekpad Bhujangasana: From the position of Hastashirasana, straighten left leg backwards and rest the left thigh on the ground. Maintain this posture for few seconds and try to relax the muscles as much as you can.

  • Dwipad Bhujangasana. From the position of Ekpad Bhujangasana, straighten the right leg also backwards and rest the right thigh on the ground. Keep both the knees and ankles touching each other and toes stretched backwards. The position of elbows, palms and head remains unchanged. Maintain this position for few seconds and try to relax the muscles as much as you can.

  • Makarasana: Fold the forehands and keep them folded on each other, slide them further away from the shoulder. Rest the cheek and abdomen on the ground. Spread both the legs 1 foot apart from each other with heels facing inside and toes outside. Relax the complete body and maintain the position for few seconds.

  • Note: All these asanas are to be practiced in the given sequence only.

  • Dwipad Bhujangasana: Bring the legs close to each other. Raise the head, raise the forehead touching the wrist. Rest the chin on this joint and attain the position as already explained. Maintain this position for few seconds and relax all the muscles.

  • Ekpad Bhujangasana: Fold the left leg in the knee and bring it forward, resting the abdomen on the left thigh as already explained. Maintain this position for few seconds and relax all the muscles.

  • HastaShirasana: Fold the right leg in the knee and bring it forward as in Vajrasana position and attain the position as explained earlier. Maintain this position for few seconds and relax all the muscles.

  • Janu Hastasana: Straighten the elbows, bring the palms close to the knees and raise the head. Push the waist downwards and head backwards as explained earlier. Maintain this position for few seconds and relax all the muscles.

  • Vajrasana: Straighten in the waist, keep the palms on the knees and take the position of Vajrasana. Maintain this position for few seconds.

  • Releasing the Asana Position

  1. Straighten the left leg in the knee and keep it straight.
  2. Straighten the right leg in the knee and keep it straight.
  3. Keep both the palms on the ground near to the waist and take sitting position.