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Vajrasana is a basic yoga pose used during meditation, but not recommended for people with joint ailments. It helps improve posture, digestion, and strengthen pelvic muscles. Modifications can be made for comfort and support.
Vajrasana is a posture that is used in the Hatha form of yoga. To perform the pose, or asana, a person lies on their bent legs, resting their buttocks on their calves and heels, with the big toe of each foot touching. The yoga practitioner’s hands should rest on the thighs, palms facing down and fingers spread. Although the vajrasana pose is considered a basic pose to use during meditation, it is not recommended for everyone, particularly people with joint ailments.
Since many people can sit comfortably on their calves and heels for long periods of time, vajrasana is often used during meditation. People new to yoga may want to assume this position for shorter periods of time each day, such as five to 10 minutes. Since the majority of a person’s body weight is placed on the spine with vajrasana, it is important to slowly build up the core muscles of the back to avoid injury. As the back muscles get stronger, the person may increase the amount of time he or she holds this position, eventually reaching several hours in a single sitting.
Apart from allowing yoga practitioners to meditate comfortably, vajrasana also helps practitioners digest their food. It is a good posture for those who want to improve posture and strengthen the muscles in the pelvic region as well. It is also recommended for people with back problems and pain in the shoulder region. The pose is also believed to uplift the spirit, when used during meditation.
Properly holding the vajrasana pose is only one part of yoga practice. Practitioners must also know how to get out of the stall. To get out of it, the yoga practitioner must carefully lean forward and place her hands in front of her on the yoga mat. Then she should slowly sit on the right or left side of her legs. Lastly, she should straighten her legs.
People with certain ailments should use the vajrasana position with caution. For example, people with stiff joints in their legs or hips should only use this pose after their joints have become loose. Additionally, some doctors advise people with knee or ankle injuries not to practice this position, particularly for long periods of time; These medical conditions can worsen, especially if the tendons and ligaments are stretched beyond a healthy point.
There are a few modifications that can make vajrasana a bit easier. For example, if a yoga practitioner places a blanket or pillow over her heels and calves, it might be more comfortable for her to sit on her lap. Also, people with sore ankles can place a towel or small pillow under their ankles to provide more support and prevent ankle fatigue, especially during meditation.
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