Vajrāsana

Vajra means a diamond. 



Technique:

• Kneel on the floor.
  
• Keep the knees and feet together.
  
• Slowly sit on the feet.
  
• Place the palms on the knees or place the wrists on the knees joining the tips of the thumb and index fingers and stretching the remaining fingers.
  
• Keep the back erect
  
• Stay in this position as long as you can with normal breathing.
  
• Slowly raise the buttocks off the feet and stretch the legs and relax.
  

Benefits:

• Relieves pain in the heels. 
  
• Aids in digestion.
• It is a very important meditation posture because the body becomes upright and straight with no effort.
• It is the best stretch for quadriceps muscle groups.
  

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