Vajrasana (Therapy)

The Sanskrit term Vajra (वज्र) meaning thunderbolt and asana (आसन) meaning posture or seat.

• Begin by kneeling on your yoga mat with your knees together.

• Place a yoga blanket on your feet, positioning it so that it sits on its narrowest side.

• Lower your buttocks toward your heels, aiming to sit back.

• Keep the spine elevated. While seated here keep the back and the shoulders straight yet relaxed.

• If the knees hurt, place a blanket below the knees. Stay for about 6 breaths to relax and connect.

• Once you’ve found a comfortable position, rest your buttocks on the blanket.

• Allow your weight to be evenly distributed between your buttocks and your feet.

• Keep your shoulders relaxed and your chest open.

• Rest your hands on your thighs, with your palms facing downward.

• Hold Vajrasana for 30-60 seconds, or as long as feels comfortable.

• Begin by gently lifting your hips off your heels, coming into a kneeling position. Place your hands on the floor beside you for support if needed.

• Extend one leg at a time out in front of you. Stretch your legs out straight or cross them in front of you.

• Engage your abdominal muscles slightly to support your lower back.

• Draw your navel gently toward your spine.

• Rounding of the back

• Avoid in case of injured ankles, knees ligament or pain, hamstring injury

• Avoid in case of Arthritis

• Avoid during slipped disc