MANOA YOGA CENTER
Ray Madigan demonstrates the vajrasana.
(Thunderbolt Pose) »
This is a sitting posture used for meditation and "pranayama" (breath/energy regulation).
By keeping your posture firm and steady and your mind quiet, your consciousness floats like a leaf on a still lake, enabling you to experience your true nature. On a purely physical level, vajrasana removes fatigue in the legs and brings an arch to flat feet. It is wonderful after running or being on your feet.
1. Place a folded blanket on a level surface and kneel with the knees together. Bring your heels and big toes together. Extend your toes back and bring the shins and tops of your ankles to the floor.
2. Place your hands beside your hips and slowly lower your buttocks to the heels. Work to keep your feet and knees evenly together. If the pose is uncomfortable, place a blanket or pillow between your buttocks and heels.
3. Sit erect with your chest open. Do not allow your spine to slump or arch, but keep the back of your skull, spine and sacrum in alignment. Rest your hands softly on your thighs.
4. Keep your eyes level to the horizon with a soft gaze and observe the flow of breath at the nostrils. Keep your spine erect and chest open while relaxing your shoulders, arms, hands and legs.
5. Learn to remain still and quiet with your mind focused on the flow of breath. If your mind wanders, gently come back to the breath. With practice, you will be able to maintain this undistracted state for longer periods of time.
and Shelley Choy
are certified Iyengar Yoga teachers and co-direct the Manoa Yoga Center at Manoa Marketplace. Visit www.manoayoga.com
or call 382-3910. Manoa Yoga Center, the authors and the Star-Bulletin take no responsibility for any injury arising from the practice of these yoga postures. Readers should seek a doctor's approval before commencing this yoga practice.