Kneeling Pose (Vajrasana or bhujrasana)
- At March 10, 2020
- By Daniel
- In Asana, Yoga Benefits
- 0
Kneeling Pose, is a deceptively simple looking pose, but it can help calm the mind and is the start position for Camel and Cow Face poses. If you have knee or ankle problems, try Easy Sitting instead.
English Name: Kneeling
Sanskrit Name: Vajrasana or Bhujrasana
Difficulty Level: 1
Start Position: Kneeling
Instructions:
Step 1.
While kneeling lower yourself down until you are sitting on both heels
Step 2.
Keep your back straight and rest both hands on your knees.
Step 3.
Remain in the pose as long as it feels comfortable.
Physical Benefits:
- Aligns spine
- Improves circulation
- Invigorates hips, calves and ankles
- Opens knee, ankle, and hip joints
- Stretches quadricep muscles
Mental Benefits
- Calms the mind
Contraindications:
- Knee injury
- Ankle injury
Hero (virasana)
- At March 10, 2020
- By Daniel
- In Asana, Yoga Benefits
- 0
Hero pose stretches leg muscles more than kneeling pose where you sit on your heels rather than on the floor. You get the benefits of stretching your leg and thigh muscles while calming the mind.
English Name: Hero
Sanskrit Name: Virasana
Difficulty Level: 4
Start Position: Kneeling
Instructions:
Step 1.
Starting in kneeling pose, separate your feet and sit with your buttocks on the floor between your feet.
Step 2.
You can rest your hands on your legs as in kneeling pose, extend your arms as shown in the photo, or sweep your arms above your head and intertwine your fingers.
Step 3.
Breath normally and remaining the pose as long as it feels comfortable. To get out of the pose, use your hands to support your body while you raise your upper body back to a kneeling position.
Gentle Variation
If you feel tension in your legs or hips when trying to sit on the floor, sit on a block or edge of a folded blanket.
Physical Benefits:
- Opens lower back
- Improves knee, hip and ankle flexibility
- Helps relieve menstrual discomfort
- Can lower high blood pressure
Mental Benefits
- Reduces anxiety and stress
- Improves focus
Contraindications:
- Injured coccyx
- Knee or ankle injury (try gentle variation)
- Arthritis (try gentle variation)