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Asana name: Thunderbolt Gesture Type 1

Sanskrit name: Vajrasan Yogamudra Type 1

Meaning: Thunderbolt Gesture Type 1

General Benefits:
Applies pressure to the intestines, liver, spleen and other internal organs increasing the blood circulation to those areas and therefore improving their function. Regulates the functioning of the adrenal glands. Tones the pelvic muscles, uterus and the sciatic nerves. Alleviates disorders of the female and male reproductive organs. Helps eliminate anger. Cools the brain. Relieves constipation. Relaxes the back.


Benefits for Women:


Therapeutic Applications:
Weak digestive system


Taking the Position:
In sitting position, bend your left leg and bring the foot to the left buttock. Bend your right leg and place the right foot next to the left foot. Shift the weight forward onto the toes. Bring your knees to the ground, toes together, heels apart and sit between your heels. Take both hands behind your back, interlocking the thumbs, palms facing outwards. Inhale and while exhaling bend forward from the hips bringing your forehead to the floor. Maintain the asana, breathing normally.


Releasing the Positions:
Exhale and while inhaling straighten the body from the hips. Exhaling release the hands and return them to your sides. Raise your knees and shift your weight onto your toes. Straighten the left leg. Straighten the right leg and lower the buttocks to the ground returning to sitting position.


Anatomical Focus:
Abdomen, lower back, knees


Anatomical Awareness:
Focus on abdomen, lower back


Do's:
Take the arms behind the back, palms facing upwards and interlock the thumbs. Bend forward only as much as is comfortable. This should be a relaxing pose.


Don'ts:
Lift the buttocks off the ground. Overstrain the neck while bending forward. Overstrain the knees. Stretch the arms up, they should be relaxed on the body.


Precautions & Contraindications:
Those with weak knees should practice this posture with caution. Slipped disk or severe spinal column problems should avoid this asana. Should be avoided by people suffering from vertigo.


Variations & Tips:
This position is often difficult for sports players. If this is the case then spread the knees apart. One can also place a cushion under the buttocks and also under the forehead. For some people a few cushions may be needed or even a chair. It is recommended that something is placed under the forehead so the body can relax more. If the position is easy for you then place the forehead further away from the knees, giving a stronger stretch.


Preparatory Poses:
Vajrasan


Step 1


Step 2


Step 3


Step 4


Step 5


Follow-up Poses:
Vajrasan Yoga Mudra Type 2. Padmasan Yoga Mudra Types 1 and 2. Ardha Paschimottanasan. Paschimottanasan.


Position:
Sitting.