the elbows by the side, on the ground. •• Maintain the posture as per the capacity. Come back by raising hands and head in the initial position. •• Keep the knees straight.
Normal breathing should continue. •• Avoid hunch in the back. •• Avoid the practice in case of severe back pain. •• It stimulates the function of abdominal organs, and improves digestion.
•• It is helpful in removing constipation, obesity, dyspepsia and seminal weakness. •• It helps to improve blood circulation and regulates blood pressure and reduce fat. •• It improves the flexibility of spine. Suptavajrasana Suptavajrasana is further development of Vajrasana .
Suptavajrasana means lying in Vajrasana ; hence, it is named Suptavajrasana . •• Sit in Vajrasana . Slowly bend backwards taking the support of the hand; and place elbows on the ground. •• Slowly straighten the hands and completely lie on the back with shoulders resting on the ground and knees remaining together.
•• Beginners may keep their hands on respective thighs. •• After practising this position well, stretch the arms behind and hold the elbow/arm with the hand of another arm. •• While returning to the original position, first take out your hands and place them by the sides of your body. •• Now, with the help of elbows come back to the initial position.
Fig. . : Suptavajrasana •• With the support of hand, come in supine position. •• Keep the knees together in final position.
•• Do not strain in knees and thigh muscles. •• Avoid the practice in case of knee pain. Do You Know? This asana is also performed with another state, where hands are kept upright with elbows resting on ground and face rests in between both palms while looking forward.
•• This asana strengthens the abdominal muscles. •• It is useful in the management of high blood pressure and sciatica. •• It is a good remedy for constipation and backache. •• It improves blood circulation and calmness.
Vakrasana Vakra means twisted. In this āsana, the spine is twisted; due to this reason, this asana is called Vakrasana .