ramaswami_10_vajrasanam.pdf

7/29/2019 Ramaswami_10_Vajrasanam.pdf

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VATRASANAMBY' S. Fiamaswami'Trustee, Krishna-macharYaYogaMandiram'Of the manysittingposrur- meditation nd when per{or'es,Vajrasanams comparat i-medwith synchronousrea-. ; ; iv ' ; ; ; i " doandcombines thinsandmovements.(vinva'grrt" unApoise. lt is a good sas) it works on differentposture or pranayama nd iointsandmusclesand also

helps o relax hem.PROCEDUREUsea thickcarPet1/8")folded into two; the soatshould be neither oo hard

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nor too soft. Si t , bending thelegs, with knees, shins andankles ogetherand stretched,toes point ing outward so thatyou sit on the heels with theshins on the ground. Keepthe palms on the knees andstraighten he back. Stretchthe backof the neckand placethe chin a couple of inchesbelow the neck. Throw theshoulders a l i t t le back so thatthe shoulder blades end toapproximate each other for-ming a canal along the spinalcolunrn. This is Vajrasanam.(Refer to sketch 1 for theposit ion of legs, spine andback).

The chin lock, Jalandhara-bandha,helps part ial ly closethe glott is and hus helps onecontlol the breathing.

Now for the movementsand variat ions (Vinyasas) ofVajrasanam. Interlock inge-rs of the two hands an d turnthem out. Inhal ing raise hebody and also thearms overhead. While youinhale, he chin lock wi l l pro-duce a hissing sound in thethroat, due to the part ia lclo.sing of the glott is. The peri-od of inhalat ion and themovement of the trunk andthe arms should synchronize.On complet ion of inhalat ion,you wil l be on the knees andthe front port ion of the legs.Stay or about 2 to 3 seconds,holding the breath in. Nowas you exhale return o theoriginal seatedposit ion,

Seated n Vajrasanam, aisethe arms on inhalat ion. Stav

for a few seconds. On exhal.at ion f lex at the elbows, low-ering the hands to the backof the neck (Befer o sketch1 for arm posit ion). Bepeat3t imes.The next Vinyasa wil l req-uire, si t t ing on the heels,butbending forward, so that theface touches the ground andthe arms sti l l stretchedoutw-

ard. This movement whichis to be done on exhalat ion,should be avoided by pregn-ant women.COUNTERPOSE

Now for a counterpose orthis forward movement. Exh-ale, sl ight ly lean back andkeep he palmson the groundabout one foot behind tholegs and apart by aboul a


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12'. lnhale,press the palms,the entire port ion of the legson the ground, the anklesandknees and raise thetrunk,stretching he neckandthrowing the head backward.(Refer Sketch 2). Inhale,return o the originalposit ion,Repeatabout three times.

Personswho are not obesemay do the above movementof raising he trunk on exhar-at ion when it is cal led Brah-manakriya. Retu n to theoriginal posit ion on inhalat i_on. Pregnant woman mavdo this movenrent. personswith high B.p. neeclnot droDthe head back.

An advanced Vajrasanamvariat ion would require thepracti t ioner o spread he an-kles about 18" and sit bet-ween the ankles and heels,and heels, instead of onthem as earl ier, whon it isknown as Virasanam. (Referto ske tch 3).

BENEFITS

Vajrasanams very reiaxing.Becauseof the st retchingonon the ankles and the frontport ionof ths knees, t givesgood rel ief o people who areprone to be rheumatic and

suffer rom gout. Asthmaticshave been found to respondwellespecial ly o forward be-nding and backbeding. Pre-.4.-gnanl women wti l t tnd thetrunk raising helps rel ievethe persistent ow back pe,inand also strengthen the per i -neal muscles. l t could beobserved that the posturesand movements are donewith a breathing pattern.Breath s the connecting l inkbetween body and mind.With proper breathing inasanas,according to our Ac-harya's Paddhati .one gets agood mind-body coordinationand control .


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ramaswami_10_vajrasanam.pdf

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