Sit in vajrasana. Slowly bend back, taking the support of first the
right elbow and arm and then the left.
Bring the top of the head to the ground, arching the back. Find the balance in this position, then place the hands on the thighs.
Try to keep the knees in contact with the floor. If necessary, separate the knees. Care should be taken not to strain the muscles and ligaments of the thighs and knees by forcing the knees to touch the ground in the final position.
Close the eyes and relax the body.
Breathe deeply and slowly in the final position.
Return to the starting position by breathing in and taking the support of the elbows and arms to return to vajrasana.
Breathing
Deep and slow.
Awareness
Physical – on the crown of the head, neck, lower back, abdomen or breath.
Spiritual – on swadhisthana, anahata or vishuddhi chakra.
Duration
Beginners should start with only a few seconds in the final position, increasing the duration slowly. For physical
benefits, up to one minute is sufficient.
For spiritual benefits, practise for longer periods.
Precautions
This posture should not be practised by people suffering from neck problems, sciatica, slipped disc, sacral ailments or knee complaints.
Benefits
This asana massages the abdominal organs, alleviating digestive ailments and constipation. It tones the spinal nerves, makes the back flexible and realigns rounded shoulders. The nerves in the neck and the thyroid gland are particularly influenced. The chest is stretched and expanded to full capacity, filling the lungs and bringing more oxygen into the system. It is beneficial for those suffering from asthma, bronchitis and other lung ailments. It loosens up the legs in preparation for sitting in meditation asanas. It redirects sexual energy to the brain for spiritual purposes.
Notes
Sequence : Follow supta vajrasana with a forward bending asana. The most convenient counterpose is shashankasana since it may be performed immediately from vajrasana without unnecessary body movement.
Never leave the final position by straightening the legs first, as this may dislocate the knee joints. Return to vajrasana first and then straighten the legs.