Supta Vajrasana - Reclining Adamant Pose

"Supta" means 'reclining' and "Vajra" means 'adamant' in Sanskrit. In this posture the yoga practitioner will be lying down in a supine position in Vajarasana.

Sequence:

1. Sit erect and assume Vajrasana.
2. Lean back slowly from the waist onwards using your elbows for support.
3. Continue leaning back until your back, shoulders and head are touching the floor.
4. Ensure that the knees are not raised from the floor.
5. Cross the arms behind your head.
6. Place the palms beneath the opposite shoulders.
7. Your head should rest on the wrists which serve as a cushion.
8. The knees should be joined together and touching the floor at all times.
9. Close your eyes and relax in this posture for some time.
10. For coming out of the pose hold your ankles and lift the body up to sitting posture.

Caution:

• People with knee, hip or shoulder injury should avoid this pose.

Benefits:

• The pose tones the muscles of the bowels, pancreas, liver, and kidneys.
• Circulation of blood to the thighs, knees, back and neck is improved.
• Supta Vajrasana keeps the gonads and pelvic organs in better health..
• The muscles of the legs, thighs, pelvis and abdomen are stretched and toned up in the final position of the asana.
• This pose increases your lung capacity by expanding the chest.

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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.

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