Supta Vajrasana (sleeping thunderbolt pose)

• Sit in vajrasana. Slowly bend back, taking the support of first the right elbow and arm and then the left.
• Bring the top of the head to the ground, arching the back.
• Find the balance in this position, then place the hands on the thighs.
• Try to keep the knees in contact with the floor. If necessary, separate the knees. Care should be taken not to strain the muscles and ligaments of the thighs and knees by forcing the knees to touch the ground in the final position.
• Close the eyes and relax the body.
• Breathe deeply and slowly in the final position.
• Return to the starting position by breathing in and taking the support of the elbows and arms to return to vajrasana.

Breathing: Deep and slow.

Duration: Beginners should start with only a few seconds in the final position, increasing the duration slowly. For physical benefits, up to one minute is sufficient.

For spiritual benefits, practice for longer periods.

Awareness:  Physical - on the crown of the head, neck, lower back, abdomen or breath.

Spiritual - on swadhisthana, anahata or vishuddhi chakra.

Sequence: Follow supta vajrasana with a forward bending asana. The most convenient counterpose is shashankasana since it may be performed immediately from vajrasana without unnecessary body movement.

Contra-indications: This posture should not be practised by people suffering from neck problems, sciatica, slipped disc, sacral ailments or knee complaints.

Benefits: This asana massages the abdominal organs, alleviating digestive ailments and constipation. It tones the spinal nerves, n1akes the back flexible and realigns rounded shoulders. The nerves in the neck and the thyroid gland are particularly influenced. The chest is stretched and expanded to full capacity, filling the lungs and bringing more oxygen into the system. It is beneficial for those suffering from asthma, bronchitis and other lung ailments.

It loosens up the legs in preparation for sitting in meditation asanas. It redirects sexual energy to the brain for spiritual purposes.

Practice note:  Never leave the final position by straightening the legs first, as this may dislocate the knee joints. Return to vajrasana first and then straighten the legs.

Variation: 

• The back of the head, instead of the top, is placed on the floor in the final position.
• Join the hands together and place them under the back of the head, or fold the arms comfortably above the head.
• Try to keep the knees on the floor.
• Close the eyes and relax the whole body.

Breathing:  Deep and slow in the final position.

Benefits:  This is an important variation which intensifies the stretch of the abdominal region, without placing pressure on the neck.

Practice note:  Never leave the final position by straightening the legs first, as this may dislocate the knee joints. Return to vajrasana first and then straighten the legs.

Note: The Sanskrit word supta means 'sleeping' and vajra refers to the nerve and energy pathway which connects the sexual organs to the brain.

Ushtrasana (camel pose)

• Sit in va j rasana.
• Stand on the knees with the arms at the sides.
• The knees and feet should be together, but may be separated if this is more comfortable.
• Lean backward, slowly reaching for the right heel with the right hand and then the left heel with the left hand.
• Do not strain.
• Push the hips forward, keeping the thighs vertical, and bend the head and spine backward as far as is comfortable.
• Relax the whole body, especially the back muscles, into the stretch.
• The weight of the body should be evenly supported by the legs and arms.
• The arms should anchor the shoulders to maintain the arch of the back.
• Remain in the final position for as long as is comfortable.
• Return to the starting position by slowly releasing the hands from the heels one at a time.

Breathing: Normal. Do not try to breathe deeply because the chest is already stretched.

Duration: Practise up to  3  times as a dynamic asana.
Hold the final position up to  3  minutes as a static pose.

Awareness: Physical - on the abdomen, throat, spine or natural breathing.
Spiritual - on swadhisthana or vishuddhi chakra.

Sequence:  It is important that this asana is followed by a forward bending asana, such as paschimottanasana, to release any tension in the back. The most convenient counterpose is shashankasana since it may be performed immediately from vajrasana without unnecessary body movement.

Contra-indications: People with severe back ailments such as lumbago should not attempt this asana without the guidance of a competent teacher.

Benefits:  This asana is beneficial for the digestive and repro­ ductive systems. It stretches the stomach and intestines, alleviating constipation. The backward bend loosens up the vertebrae and stimulates the spinal nerves, relieving backache, rounded back and drooping shoulders. The posture is improved. The front of the neck is fully stretch­ed, toning the organs in this region and regulating the thyroid gland. It is helpful for people suffering from asthma.

Variation 1: To begin with this asana may be practised with the balls of the feet on the floor.

Variation 2: To accentuate the asana, the right heel may be grasped with the left hand and the left heel with the right hand.

Ardha Ushtrasana (half camel pose)

• Sit in vajrasana. Move the knees apart and the ankles to the side of the buttocks.
• Stand up on the knees with the arms at the sides.
• Keep the feet flat behind the body.
• Stretch the arms sideways and raise them to shoulder level.
• Do not strain in any way.
• Twist to the right, reach back with the right hand and hold the left heel or ankle.
• Simultaneously, stretch the left arm in front of the head so that the hand is at eyebrow level.
• The head should be slightly back with the eyes gazing at the raised hand.
• Push the hips forward in the final position and keep the thighs vertical.
• Hold this position while comfortable, retaining the gaze on the left hand.
• Return to the starting position.
• Repeat on the other side to complete one round.
• Practise 3 to 5 rounds.

Breathing:  Inhale while stretching the arms sideways.
Exhale while twisting to the side.
Hold the breath out or breathe normally in the final position.
Inhale while bringing the arms back to shoulder level.
Exhale while releasing the arms.
Awareness:  Physical - on the stretch in the back and neck, or on the normal breath if holding the posture.
Spiritual - on anahata or vishuddhi chakra.
Contra-indications:  People with severe back ailments should not practise this asana.
Benefits:  As given for ushtrasana, but at a reduced level.
Variation 1:  A simpler variation is to place the right hand on the right heel and the left hand on the left heel. This posture also becomes easier if the heels are raised by balancing on the balls of the feet.
Variation 2:  After twisting, the outstretched arm may be raised above the head to a vertical position. The head should be held back with the eyes gazing at the raised hand.

Ashwa Sanchalanasana (equestrian pose)

• Sit in vajrasana.
• Stand up on the knees with the knees and ankles slightly apart and the arms by the sides.
• Starting with the right side, take a big step forward, placing the right foot firmly on the floor so that the thigh is horizontal and the ankle is before or directly under the knee.
• This is the starting position. Centre yourself and inhale deeply.
• Exhale and lunge forward smoothly, transferring the body weight onto the right foot.
• The left leg becomes stretched back fully as the trunk comes forward, with the back straight.
• Do not strain. Depending on flexibility, the fingertips or palms may touch the floor, or bend forward slightly so that the fingertips reach the floor.
• In the final posture, the right foot, both hands, left knee and toes support the body. The back is slightly arched and the head faces fotward.
• To release the posture, inhale and roll the body weight back smoothly, centering in the starting position.
• This is one round. Continue with the forward and backward lunges on this side.
• After practising on one side, again stand on both knees, return to vajrasana and relax.
• Stand on both knees, take a big step forward with the left foot into the starting position and practise an equal number of rounds on this side.
• Practise up to  10  rounds on each side.

Breathing:  Breathe normally in vajrasana and while coming into the starting position.
Inhale deeply in the starting position.
Exhale while moving forward into the posture.
Hold the breath for a few seconds while feeling the balance.
Inhale while returning to the starting position.
Breathe normally returning to vajrasana

Awareness:  Physical - on the back, thigh muscles, knees, ankles and Achilles tendons; on the balance and syn­chronizing the movement with the breath.
Spiritual - on swadhisthana chakra.

Contra-indications:  Not for people with injured knees or ankles.

Benefits:  This asana tones the abdominal organs and gives a good stretch to the lower back. It strengthens the hips, legs, ankles and feet, and induces balance in the nervous system.

Note:  This is the fourth asana practised in surya namaskara and chandra namaskara.

Naman Pranamasana (prostration pose)

• Sit in vajrasana. Grasp the lower calves just above the ankles, keeping the thumbs uppermost.
• Slowly bend forward and place the crown of the head on the floor in front of the knees. (Place a small folded blanket under the head.)
• Raise the buttocks as high as possible, allowing the chin to press against the chest, until the thighs are as vertical as comfortable.
• Remain in the final position for  5  to  20  seconds.
• Lower the buttocks and come back into shashankasana for a short time before returning to vajrasana.
• Practise this asana 5 times.

Breathing:  Inhale in vajrasana.
Exhale while lowering the head to the floor.
Inhale while raising the buttocks.
Hold the breath in the final position or breathe normally if remaining in the position for more than a few seconds.
Exhale while sitting the buttocks back on the heels.
Rest in shashankasana, breathing normally.
Inhale while raising the trunk and head and returning to vajrasana.

Awareness:  Physical -on the the increased pressure on the crown of the head in the final position, and on the syn­chronization of the breath with the physical movement,
Spiritual - on sahasrara chakra.

Contra-indications:  Not to be performed by people with vertigo, weak neck or high blood pressure. Cautions for inverted postures apply.

Benefits:  As a preparatory practice for sirshasana (the head­ stand pose) it allows the brain to gradually adapt to the extra pressure in the head when the body is inverted. It gives many of the benefits of sirshasana, but to a lesser degree.

Shashank Bhujangasana (striking cobra pose)

• Assume the starting position for marjari-asana.
• Lower the buttocks onto the heels, moving into shash­ ankasana with the arms outstretched in front of the shoulders.
• Then, to come into bhujangasana without moving the position of the hands, slowly move the chest forward, sliding it just above the floor until it is in line with the hands. Move the chest further forward and then upward, as the arms straighten, and lower the pelvis to the floor.
• Ideally, the nose and chest should just brush the surface of the floor as the body moves forward like the movement of a snake. Do not strain to achieve this.
• In the final position, the arms should be straight, the back arched and the head raised as in bhujangasana, even if the navel does not touch the floor.
• Hold this position for a few seconds.
• Slowly raise the buttocks and move backwards, keeping the arms straight, returning to shashankasana. This is one round.
• Relax the whole body for a short time before starting another round.
• Practise 5  to 7 rounds.

Breathing:  Inhale on the forward movement.
Hold the breath for a few seconds in the final position.
Exhale while returning to shashankasana.

Awareness:  Physical -on the flexibility of the spine :and the sensation in the arms, shoulders, chest and abdomen; on synchronizing the movement with the breath. Spiritual - on swadhisthana chakra.

Sequence:  This asana may be practised directly after shashank­ asana and followed by tadasana.

Contra-indications:  Not to be performed by people with very high blood pressure, slipped disc or those who suffer from vertigo. People suffering from peptic ulcer, hernia, intest­ inal tuberculosis or hyperthyroidism should not practise this asana without the guidance of a competent teacher.

Benefits:  Shashank bhujangasana gives similar benefits to bhujangasana and shashankasana. However, the benefits of the latter postures come from maintaining the final position, whereas shashank bhujangasana acts mainly by alternately flexing the spine backward and forward.
This asana gently tones the male and female reproductive organs, alleviates menstrual disorders and is an excellent post-natal asana, strengthening and tightening the abdominal and pelvic region. It tones and improves the functioning of the liver, kidneys and other visceral organs.
It also strengthens the back muscles.

Practice note:  The hand position should not change through­ out the entire practice.

Shashankasana (pose of the moon or hare pose)

• Sit in vajrasana, placing the palms on the thighs just above the knees.
• Close the eyes and relax, keeping the spine and head straight.
• While inhaling, raise the arms above the head, keeping them straight and shoulder width apart.
• Exhale while bending the trunk forward from the hips, keeping the arms and head straight and in line with the trunk.
• At the end of the movement, the hands and forehead should rest on the floor in front of the knees.
• If possible, the arms and forehead should touch the floor at the same time.
• Bend the arms slightly so that they are fully relaxed and let the elbows rest on the floor.
• Retain the breath for up to  5  seconds in the final position.
• Then simultaneously inhale and slowly raise the arms and trunk to the vertical position. Keep the arms and head in line with the trunk.
• Breathe out while lowering the hands to the knees.
• This is one round.
• Practise 3  to 5 rounds.

Duration:  Beginners should slowly increase the length of time in the final position until they are able to hold it comfortably for at least  3  minutes with normal breathing. Those who wish to calm anger and frayed nerves should further increase the time to  10  minutes, breathing normally.


Awareness:  Physical - in the final position, on the pressure of the abdomen against the thighs; on the alignment of arms, neck and head moving into and out of the asana; on the breath synchronized with the physical movement.
Spiritual - on manipura or swadhisthana chakra in the final position.


Contra-indications:  Not to be performed by people with very high blood pressure, slipped disc or those who suffer from vertigo.


Benefits:  This asana stretches and strengthens 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 in some cases and encourages the discs to resume their correct position.
It also regulates the functioning of the adrenal glands. It tones the pelvic muscles and the sciatic nerves and is beneficial for both the male and female reproductive organs. Regular practice relieves constipation.


Note:  The Sanskrit word  shashank  means 'moon'. It is derived from two words:  shash  meaning 'hare' and  ank  meaning 'lap'. People in India have seen the dark patches on the full moon  as  re­sembling the shape of a hare with the moon in its lap. Furthermore, the moon symbolizes peace and calm; it emits soothing and tranquillizing vibrations. Shashankasana has a similar calming and cooling effect. More simply, it is the position frequently adopted by hares and rabbits.


Variation 1  :  Sit in vajrasana and close the eyes.
Hold the right wrist with the left hand behind the back.
Relax the whole body and close the eyes.
Inhale and then, while exhaling, slowly bend the trunk forward from the hips so that the forehead rests on the floor. Remain in the final position for a comfortable length of time while breathing normally or deeply or in ujjayi.
Return to the starting position while inhaling.
Benefits:  Gives the benefits of shashankasana. This variation is more advisable for people with back problems.


Variation  2:  Sit in vajrasana.
Place the fists in front of the lower abdomen.
Inhale and then, while exhaling, slowly bend forward until the forehead touches the floor.
The fists will exert pressure on the lower abdominal organs.
Retain the breath in the final position for as long as is comfortable.
Inhale while raising the trunk and head.
Practise  2  to  3  rounds.
Awareness:  Physical - on the pressure of the fists in the abdo­men in the final position.
Benefits:  This variation massages and improves the efficiency of the intestines and digestive organs, relieving ailments such as constipation and excessive wind in addition to the benefits derived from the basic form of the practice.


Variation  3:  Sit in vajrasana.
Interlock the fingers of both hands behind the back.
Inhale deeply. Then exhaling, move the head and trunk forward and rest the head on the floor.
Simultaneously, raise the arms up and bring them as far forward as possible.
Inhaling, raising the head and trunk and lowering the arms.
This is one round. Practise  2  to  3  rounds.
Benefits:  This variation releases tension in the upper back and neck muscles, bringing great relief to those who experience stiffness in this area. It also gives the benefits of the basic practice.


Variation  4:  If the forehead does not comfortably reach the floor, make two fists and place one vertically on top of the other. Rest the forehead on this support.
Benefits:  This variation gives basically the same benefits as shashankasana and can be practised by people who are overweight or who have slightly raised blood pressure.