Vajrasana - Adamant Pose

In Sanskrit, "Vajra" means 'adamant' or 'firmness'. This pose gives firmness and stability to the body.

Sequence:

1. Sit down on the floor and assume Sukhasana.
2. Stretch your legs in front.
3. Fold your legs at the knee and bend it backwards along the thighs.
4. Keep your soles turned upwards.
5. Rest your buttocks on the floor between the heels.
6. Join your knees.
7. Stretch your arms and place the palms on the knees.
8. Keep your spine erect and look in front.

Variation: You can also perform this pose with the posterior resting on the heels instead of ground.

Caution:

• People with knee injuries should avoid this pose.

Benefits:

• The hips, thighs, knees, calves, ankles, insteps and toes become stronger with regular practice.
• Flabby thighs can get into shape.
• The muscles in the vertebral column will be firmed up and strengthened.
• Stiff joints and ligaments become flexible.