Fixed Firm Pose: Supta Vajrasana

Purposes and Benefits:

• Stretches into diaphragm and hip joints
• Helps cure gout, rheumatism, and sciatica in legs
• Heals and improves weak or injured knees
• Lubricates and increases circulation to joints
• Relieves lower back pain
• Tones thighs and calf muscles
• Lengthens and invigorates abdominal muscles
• Strengthens and enhances flexibility of ankles, knees, and lower backHow to Do:
  (NOTE: Experiencing difficulty sitting on your heels is completely normal.)

   

  • Start by sitting between heels with feet facing up and knees together
  • If knees feel sharp pain, separate them a bit, but ensure that feet are hugging sides of hips
  • Keep knees on floor throughout pose by doing these: Spread knees as much as you need to avoid straining knees; If needed, refrain from lowering your back all the way; Use hands to support body weight
  • Place hands on soles of feet with fingers facing forward
  • Lower back 1 elbow at a time, and then look back and let top of head drop back
  • If going all the way down, get back bend by lifting chest up and dropping head back before touching head to floor
  • Slowly put shoulders down onto floor as you slide elbows out
  • Rest upper back on floor
  • Raise arms overhead and latch onto opposite elbows
  • Push arms and shoulders down and then bring them flat against floor
  • Tuck chin into chest, press back with arms, and lift ribs up to feel chest stretch
  • Simultaneously ground knees and feel the stretch along stomach, hip flexors, front thighs and knees
  • Relax more deeply into pose by breathing, bringing knees closer together on floor, and pressing buttocks into floor
  • Remember to avoid letting knees lift away from floor
  • Hold pose for 20 seconds while breathing
  • Exit pose slowly by using 1 elbow at a time and ensure that head is last thing to move up
  • For advanced yogis, walk shoulders down toward hips and touch knees together