EXCELLENT POSE FOR PRANAYAMA AND MEDITATION EXERCISES
O Once you’ve mastered Vajrasana, you can then assume the position of Supta Vajransana, of which there are several variations.
Sit down into Vajrasana. Keeping the palms of hands on knees and arms stretched out; slowly and gradually take your spine and head backwards down to the floor.
As soon as your elbows are able to reach the floor, use them as a support then come right down back to the floor. Your spine should be curved into an arc; your head should rest lightly on the floor.
Rest your hands either onto the upper portion of your thighs or wrap them over your chest.
Inhale and exhale as normal for 30-seconds to 1 minute.
Improves strength in the upper back, knees and gives the upper thigh muscles a natural stretch.
Gives the spine an inner massage.
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The rib cage, heart and abdominal muscles are strengthened and you will feel refreshed and rejuvenated.
Alleviates fatigue and anxiety.
This is a beautiful asana to look at and perform.
Sit down into Vajrasana. Keep a distance of about 4-7 inches between the knees, keeping the toes grounded to the floor.
O Inhale deeply and slowly and curve your spine backwards slowly. Your arms should be kept straight and taken back so that they can grab hold of the ankles.
0 Tilt head back and keep chin up.
Hold the position for 30-seconds to 1 minute.
Improves spinal flexibility and elasticity .
Tones and strengthens the stomach and waist.
The knees, ankles and leg muscles are strengthened.
Strengthens the neck and back .
Alleviates backache and fatigue .
Helps expel toxins. ’