Session 10 – Reclined Diamond Pose – SuptaVajrasana

December 24, 2019

Hello friends, Namaste! Welcome back to Yoga and Fitness Session 10 Reclined Diamond Pose Supta vajrasana Supta vajrasana or Reclined Diamond Pose is
an advanced variation of vajrasana or Diamond pose. Derived from Sanskrit, supta means “reclining,”
vajra means “diamond” and asana means “pose.” In this pose, the yogi begins in vajrasana
then holds the feet and places the elbows on the floor as the torso bends backward until
the arms, back and head rest on the floor. Health Benefits of Supta Vajrasana
It massages the abdominal organs alleviating digestive ailments and constipation. It tones the spinal nerves, makes the back
flexible and realigns rounded shoulders. The nerves in the neck, the thyroid and parathyroid
glands are particularly stimulated. The ribcage is stretched and expanded fully,
which helps to fill the lungs to its maximum capacity and bringing more oxygen into the
system. It enhances courage and confidence level in
the personality. It is beneficial for those suffering from
asthma, bronchitis and other lung ailments. It loosens up the legs and strengthens them
in preparation for sitting in meditation asanas. It enhances creativity and intelligence as
it increases the circulation in the brain. This asana stretches the back muscles and
separates the individual vertebrae from each other, releasing pressure on the discs. Often nerve connections emanating from the
spinal cord are squeezed by these discs, giving rise to various forms of backache. This posture helps to relieve this problem
and encourages the discs to resume their correct position. It regulates the functioning of the adrenal
glands. It tones the pelvic muscles and the sciatic
nerves and is beneficial for women who have an underdeveloped pelvis. It helps to alleviate disorders of both the
male and female reproductive organs. Regular practice relieves constipation. It helps to eliminate anger, aggression and
relax the mind Steps to practice Supta Vajrasana
Sit in vajrasana. Placing the palms on the floor beside the
buttocks, fingers pointing to the front Slowly bend back, placing the right forearm
and the elbow on the ground and then the left. Bring the crown of the head to the ground
while arching the back. Place the hands on the thighs. Try to keep the lower legs in contact with
the floor. If necessary, separate the knees. Make sure that you are not overstraining the
muscles and ligaments of the legs. Close the eyes and relax the body. Breathe deeply and slowly in the final position. Release in the reverse order, breathing in
and taking the support of the elbows and the arms raise the head above the ground. Then shift the body weight on the left arm
and elbow by sliding the body, then slowly coming to the starting position. Never leave the final position by straightening
the legs first; It may dislocate the knee joints. Come back to starting position Relax !

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