Class 10 Supta-Vajrâsana In order to make this exercise, we will have firstly to kneel down in the ground, putting the separated feet; next we will be lowering the body slowly until being able to be to us seated between two feet next to the heels. Later, helping with the arms and the elbows to us, we will try to throw all the body towards back, stretched until we are able to touch the ground with the point in where it is united the head with vertebras cervical (occipucio). We will place then the hands on the nape of the neck and will begin a to breathe slowly trying to maintain this position all along that it is possible to us remembering whenever in the exercises of yoga never we must make an effort to us stretching too much time stops to avoid to create a tension in the body. During the exercise we must fix our concentration mental in the region of the chest to the height of the heart and towards the region of the height of the navel. We can make he himself exercise placing the arms towards down and the hands with the palms towards the ground below of the navel. When executing the supta-varjrêsana exercise takes place one noticeable tension in the legs that accentuates month to the height of the knees and the thighs, reason why it is obtained a beneficial stimulus in all the subcutaneous nerves of the zone moreover to fortify the capillaries and to obtain a greater activity in pores. Too n obtains that it increases the irrigation sanguineous in center nervous of the trunk that is to the height of the navel; with this exercise it is really managed to stimulate the sanguineous irrigation, the central nervous system and the activity to glandular. It is recommended that this exercise of hatha yoga is not made during a prolonged space of time, specially in people with the damaged nervous system. Yoga-Mudra In order to execute this exercise of Hatha Yoga, we will have firstly to seat to us on the heels; we will aspire (to see: to learn to breathe ). At the moment of the expiration (to loosen the air), we will incline of slow and slight form towards ahead until we are able to touch the ground with the forehead, interlacing at the same time by the back, the right fingers with those of the left. We will stay a prudent time in this position without breathing and after s we will straighten ourselves of slow and progressive form, taking air again with slowness, ending a normal breathing. Too n we can make he himself exercise in the position of ( Padmasana, with the crossed legs) and of the same form that in the previous exercise, we will aspire (to see: to learn to breathe). At the moment of the expiration (when loosen the air), us we will incline of slow and slight form towards ahead until touching the ground with the forehead, interlacing the right fingers with those of the left. Benefits Helps conditions of sciatica, gout, varicose veins and rheumatism in the legs Slims and tones thighs, firms calf muscles and strengthens the abdomen Strengthens and improves flexibility of lower spine, knees and ankle joints Lubricates and increases circulation to joints Strengthens and lengthens abdominal muscles Creates a great stretch into hip joints and diaphragm Relieves lower back pain NEXT LESSON