SUPTA VAJRÂSANA, Lying Diamond Pose
How to perform correctly ?
The Lying Diamond Pose is very effective for training the abdominal region.
And, some of the following therapeutic benefits:
Relieve pain in the knees, ankles and feet.
Relax the overworked muscles of the legs.
Develops the muscles connected to the backbone ect.
However, this pose is also difficult to perform.
Therefore, it should be practiced with right manner and right mindfulness
EXECUTION :
1) To adapt
Put 3 cushions back
Take the diamond pose
Slowly tilt backwards using your elbows
Put your back on the cushions
Two knees extend to the width of the hip
The knees should be tight.
Breathe slowly, deeply in the lower abdomen.
Gradually decrease the amount of cushions (2 now)
Gradually decrease the amount of cushions (1 now)
2) When you are able
Take the diamond pose
Slowly tilt the body backwards using your elbows
Put your head on the floor
Put your upper back on the floor
Two knees extend to the width of the hip
The knees should be tight.
Breathe slowly, deeply in the lower abdomen.
Stay in this pose between 1 and 5 minutes or more.
To leave this pose :
one of the easiest ways
is to turn the body to one side to sit down
Thank you!
Good bye and see you soon