Skip to content
HOW TO GET INTO THE POSE- From Dandasana bend the knees one at a time and sit on the heels. This position is called Vijrasana(Thunderbolt pose)
- Stand on the knees, lift the hips off the heels
- Separate the knees to about hip distance apart, stretch the toes back so that the backs of the feet can rest on the floor
- Place the palms on the hips, fingers pointing down, elbows shoulder width apart, rolling the shoulders back
- Engage the buttocks and the thighs
- Inhaling, lengthen the spine upwards, push the chest out and arch back as much as possible without moving the hips and thighs
- One at a time, catch hold of the ankles or heels
- Gently drop the head back
- HOW TO GET OUT OF THE POSE
- Releasing the hands one by one from the heels or the ankles and rest them on the hips
- Come up slowly with control, staring from the lower back , middle back, upper back and finally the head.
- Do not rush to come up
- PHYSICAL BENEFITS
- Increases the flexibility in the spine
- stretches the chest muscles
- stretches the front of the quadriceps and hip flexors
- tones the butts and back muscles
- THERAPEUTIC BENEFITS
- corrects hunch back and rounded shoulders
- fully opens the chest and alleviates respiratory conditions like asthma
- relieves back problems like sciatica through constant practice
- stimulates the spinal nerves
- stretches the stomach and intestines, combating constipation, good for digestive system
- regulates the thyroid and the parathyroid gland
- enhances the flow of the cerebellum and medulla oblongata
- SPIRITUAL BENEFITS
- enhances the Swadhisthana(genital organs,corresponds with the prostate plexus) and the Vishudda( at the throat) chakra to activate the kundalini shakti(female)
- CONTRAINDICATIONS
- severe back problems
- MODIFICATIONS
- beginners can keep the hands on the hips
- OPTIONS
- when thighs are slanted backwards: There should be no movement from the hips down
- knee joints should be at 90 degrees
- do not force the hips forward in the slanted position.
- if the spine is not flexible, this will cause discomfort in the lumber spine
- shoulders are rolled forward: engage the muscles around the shoulder blades and roll the shoulders back.
- open the fronts of the shoulders and chest