Understanding Supta-Vajrasana:
Symbolic Development:
- Supta-Vajrasana expands upon the base of Vajrasana as we recline on our back with folded legs, creating a harmonious alignment.
Steps to Practice:
- Starting Position:
- Begin by sitting in Vajrasana, the Thunderbolt Pose, with your legs folded beneath you.
- Transition to Reclining:
- Gently place your right hand behind your buttock on the floor.
- Follow by placing your left hand behind your hip and lean slightly backward.
- Lower your right elbow to the ground, then the left elbow, supporting your recline with your forearms.
- Slowly extend your arms and lie down completely on your back, maintaining control and avoiding sudden movements.
- Ensure your shoulders are comfortably rested on the ground.
- Body Alignment:
- Keep your knees together and hands stretched along the sides of your body.
- For beginners, placing hands on the thighs initially can offer added support.
- Scissor Shape Variation:
- As you gain familiarity, form a scissor shape with your hands under your shoulders, with one hand under the opposite shoulder.
- Perform deep breathing exercises, inhaling and exhaling gently through both nostrils.
- Remain in this position for 6 to 8 seconds, focusing on relaxation and breath awareness.
- Returning to the Starting Position:
- Slowly release your hands from the scissor position and place them beside your body.
- Use your elbows to lift yourself back to the initial sitting position.
- Rest briefly before repeating the asana, following the same process.
Daily Practice and Benefits:
- Regular Practice:
- Aim to practice Supta-Vajrasana three to four times daily to experience its full benefits.
- Health Benefits:
- Activates and energizes the pancreas, benefiting those with diabetes.
- Corrects digestive disorders and supports the functioning of stomach, liver, kidneys, and spleen.
- Enhances sexual vitality and is beneficial for sexual glands.
- Offers relief from high blood pressure and sciatica.
Important Considerations:
- Consultation Advised:
- Individuals with gas-related issues or hip pain should seek guidance from a yoga expert before practicing Supta-Vajrasana.
Embrace the rejuvenating power of Supta-Vajrasana for holistic well-being and vitality.