This is a special Yoga pose that helps to keep both our spines and our nature flexible, elastic and supple. Performing this kriya with awareness brings about positive changes in our attitude. The challenging things in life become a little more easy and acceptable, with trust and an ‘all-is-well’ approach.
This kriya promotes the forward bending of the hips and the stretching of spine and neck. It activates the cervical nerve plexus and has a positive effect on the eyes, the respiratory system and the head. In addition, it helps to release gases and improves digestion. It helps to balance the function of the thyroid gland. On a mental level, this kriya evokes an attitude of humility and surrender.
To be practised a maximum of 7 times.
- Begin by placing the palms together at the chest level and inhale fully.
- Next, extend the arms straight in front of the body, keeping the thumbs upright at 90 degrees. Focus the eyes on the thumbs during steps 3 to 5 below.
- Slowly, lower the arms until the fingertips are touching the knees.
- Bend forward slightly to touch the ground in front of the knees with the fingertips, keeping the spine straight.
- Keep your focus on the tips of the thumbs, exhale slowly while sliding the hands forwards along the ground, exerting a slight pressure, until the body is extended as far forward as possible and the chest is resting on the thighs. The buttocks should remain on the heels and the elbows remain straight.
- After exhaling fully, spread the arms slightly to accommodate the head and lower the forehead until it touches the ground. Now, release the breath completely and along with the breath release all pent-up emotions and frustrations. Maintain this position with empty lungs for a moment, enjoy this state of just being.
- Raise the head and, again look at the tips of the thumbs, join the palms again; inhale slowly while sliding back up, using the edges of the joined palms along the ground back towards the body. The back and elbows should remain straight.
- Come back to the upright sitting position, bringing the hands to the chest with the palms together and exhale.
- Inhale and begin the next cycle.
Note: If a physical disability makes it difficult to do this Kriya in Vajrasana, it is also possible to sit in Sukhasana or on a chair, sliding the hands along a table top at knee level.
People with a little extra belly may find it difficult to achieve a complete forward-bend in Vajrasana. In that case, the legs can be spread slightly to accommodate the abdomen in between.