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.
HOW TO GET INTO THE POSE