Suptavajrasana for Mobilising Joints

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Suptavajrasana is a good exercise to strengthen the body as the chest expands, benefitting people who suffer from asthma or other breathing problems. The bending of the spinal cord also helps realign and correct bad back posture for the betterment of vertebrae and intervertebral discs. A healthy spine allows the blood circulation and nutrients to flow better. The stretching of the abdominal region also improves the digestive system, helps eliminate gas and prevents constipation.

Women suffering from menstrual cramps can also benefit from this Yoga pose as it helps reduce abdominal pain, pelvic strain as well as reduce any burning sensation. This exercise lengthens the thigh muscles and mobilises the joints at the hips, knees and ankles, improving the flexibility around these area greatly. The position of the head also allows it to touch the acupressure point to help alleviate sinusitis problems as well as relieve migraines or headaches.

One should not force himself / herself to form this posture.  Be very careful when bending the knees or ankles. If it is too painful, place some towels beneath to aid the formation of this posture. Do not rush. Gradually practice to perfect it.

1)  Kneel comfortably on the floor with the knees apart and in line with the hipbone. Bend the ankles to allow the top of the feet to rest on the floor. Ensure a gap between both legs so that it allows some space for the buttock to rest on the floor.

2)  Inhale and place the hands behind the back on the ground to support the body.

3)  Exhale while gradually leaning the upper body backwards with the support of the hands and elbows until the top of the head touches the floor. Remember to arch the back in order to achieve the final posture. If the practitioner feels comfortable in retaining the position, then place the left hand on the left thigh and the right hand on the right thigh.

4)  Remain in this final position and breathe normally for 10 to 15 seconds.

5)  To return, once again place the elbows on the floor and inhale slowly to support the upper body to get back to the starting position. Repeat this posture 2 to 4 times. To relax the ankles, bring both legs to the front and stretch. Sit normally before starting again.

Author: Wong Eileen

Copyright © 2012 Sandhya Maarga Holistic Living Resources
Holistic Living Annex (AUGUST 2012)

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