This posture was a little confusing to post about, because it seems to have different names wherever you look. To add more complications this name seems to attach itself to different postures… but with so many benefits it hast to be included in our index.
Starting in Vajasana (thunderbolt posture).
Separate the knees as far as possible while keepipng the toes in contact with the floor.
Allow the buttocks and perineum to rest flat on the floor in between the feet. (if this is not possible place a blanket under the buttocks
Without straining, try to seeparate the knees further
Place the palms onto the knees and lengthen the spine.
Look to the tip of your nose (slightly cross eyed) and concentrate on keeping the eyes and mind still.
Breath slowly and deeply, listening to the sound of your breath
To exit, bring the knees together and come to any comfortable sitting posture.
Primarily a meditation posture, helping to calm the mind. (hold for extended periods of time)
Strengthens pelvic floor muscles
Helps to relieve piles
Can reduce menstrual discomfort
Strengthens the back muscles, improving alignment of the spine
Opens the hips and abductor muscles of the thighs
Increases flexibility and lubricates ankle and knee joints
Good during pregnancy (believed to aid in childbirth if practices throughout pregnancy)
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