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Benefits * improves and aids digestion
* conditions pelvic muscles and brings awareness to posture
* good posture for meditation and centering
Contraindications/ Cautions * knee injuries or problems like cartilage/ligament tears
* ankle problems
Step by Step Vajrasana [vah-jras-anna]
vajra = thunderbolt
1. Slowly kneel onto a mat or blanket. Release toes out from underneath and onto the floor sending expansion into the tops of the ankles. Rest buttocks onto the soles of the feet. Allow the heels to separate until they touch the sides of the hips. Place palms down onto the knees as the arms drape.
2. Observe the how the head and spine can naturally balance over the pelvis. If the lower back is arching forward, draw the tailbone slightly under and move the front, bottom ribs slightly down and in. Sit tall with stillness as you relax the eyes and mind. Breathe slow and normal for as long as the knees and ankles feel comfortable.
3. To exit, slowly lean forward and place hands on the mat. Sit to one side to bring legs forward. Straightened and shake the legs well.
Modifications/Cautions
* If the pose is too deep for the knees, place a thick, firm pillow or folded blanket between the buttocks and heels to decrease how far the hips come down onto the feet.
* Place a thin cushion or rolled up towel under ankles if the stretch is too deep for the ankle joint or if the foot muscles are cramping.
