Table of content
Preparation
Sit in Vajrasana with both palms on your knees. Keep your neck and spine straight. Adjust the knees, calf muscles, and ankles to avoid leg pain. Inhale, exhale and relax.
Getting into position
Exhale. Inhaling, raise arms. Exhaling, bend forward until your forehead and palms touch the floor. Rest the chest and abdomen on your thighs. Relax your spine, upper torso, and shoulders, keeping your arms and neck straight and relaxed. Rest the buttocks on the heels if possible; otherwise, lift as required for comfort. Hold with normal breathing for 30 or more seconds.
Coming out of position
Exhale. Inhaling, raise your torso upward into Vajrasana. Inhale, exhale and relax.
Variations
Baddha Hasta Sasakasan (Hands-Bound Rabbit Pose)
Bring hands behind the back and interlock fingers, bring head to knees lifting hips off the heels, raise arms as far up as possible
Nirakunjasan (Water Grove Pose)
Walk hands forward until the knees and chest are on the floor, hips up; bend arms from the elbows and legs from the knees
Uttana Shvanasana (Intense Extended Puppy Pose)
Raise hips up, separating the legs; tuck your toes under the feet; bring hands through the legs and grab the heels from above, raise your hips as high as possible
Baddha Hasta Nirakunjasana (Hands Bound Water Grove Pose)
Walk hands forward until knees and chest are on the floor; hips up, bring arms behind the back and interlock the finger, raise as high as possible; bend legs from the knees
Mandukasana (Swimming Frog Pose)
Walk hands forward until knees and chest are on the floor; hips up, bend arms from the elbows, cross arms above head; spread knees and legs as far as possible
