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Kneeling pose (Vajrasan)
With knees bent, rest your buttocks on your calves and heels. Relax. This pose is a starting
position for several other asanas. It also is a good position for prayer and meditation.
With knees bent, rest your buttocks on your calves and heels. Relax. This pose is a starting
position for several other asanas. It also is a good position for prayer and meditation.
| Kneeling |
Once you have been doing Supta Vajrasan for some time, you may begin to try bending further.
Carefully arch backward so that your head supports the arch of your torso.
Carefully arch backward so that your head supports the arch of your torso.
| Frog pose (Mandukasana) While in the Kneeling pose, spread your knees as far apart as is comfortable. |
Cow-head (Gomukhasana)
Starting in the Kneeling pose, turn your feet so that your toes point outward. You will need to
carefully lower your body to the mat between your heels, supporting your weight with your hands
and arms. Remain in this position for four to eight breaths.
When you can comfortably rest on your buttocks in this pose without needing the support of
your arms, complete the asana by bending one arm up behind your back while bringing the other
one down from above. If your hands can reach one another in this position, you may hold them
as shown. Concentrate on relaxing your thighs, hips, arms, shoulders and back.
Starting in the Kneeling pose, turn your feet so that your toes point outward. You will need to
carefully lower your body to the mat between your heels, supporting your weight with your hands
and arms. Remain in this position for four to eight breaths.
When you can comfortably rest on your buttocks in this pose without needing the support of
your arms, complete the asana by bending one arm up behind your back while bringing the other
one down from above. If your hands can reach one another in this position, you may hold them
as shown. Concentrate on relaxing your thighs, hips, arms, shoulders and back.
Lion pose (Simhasan)
In the Kneeling pose, exhale
completely. Place your hands
on your thighs. Extend your
tongue as far as possible while
rolling your eyeballs upward.
Hold this position for as long as
you can. You may repeat this
asana up to four times when you
have become used to it.
In the Kneeling pose, exhale
completely. Place your hands
on your thighs. Extend your
tongue as far as possible while
rolling your eyeballs upward.
Hold this position for as long as
you can. You may repeat this
asana up to four times when you
have become used to it.
Kneeling pose (Vajrasan)
Following the above exercises, remain in the Kneeling pose for four breaths, and relax. Then
bend forward until your forehead is on the mat. Place your hands on either side of your head and
remain so for another four breaths while continuing to relax.
Following the above exercises, remain in the Kneeling pose for four breaths, and relax. Then
bend forward until your forehead is on the mat. Place your hands on either side of your head and
remain so for another four breaths while continuing to relax.
Bending backward in kneeling position (Supta Vajrasan)
Supporting the weight of your torso with your arms and hands, carefully lower yourself backward
until your back is on the mat. Leave your hands by your sides or cross them under your head.
This asana stretches your thighs. Remain in this position for four breaths.
Supporting the weight of your torso with your arms and hands, carefully lower yourself backward
until your back is on the mat. Leave your hands by your sides or cross them under your head.
This asana stretches your thighs. Remain in this position for four breaths.
Wheel pose (Chakrasana)
From a kneeling position, bend backward and hold on to your ankles. Let your head hang back,
and arch your torso.
From a kneeling position, bend backward and hold on to your ankles. Let your head hang back,
and arch your torso.
| Return to an upright Kneeling pose for another four breaths. |
| Yoga for Carnivores by Jay Dyck |