VAJRASAN

Making the lower legs tight one should place the both feets on the either side of anus. This is called vajrasan. Which brind success to Yogis.
NOTE:
This can be considered as the meditative posture. While practising it for meditative purposes, one should close his eyes at the final stage.
TECHNIQUE:

1. Sit with legs extented together, hands by the side of the body, palms resting on the ground, fingers of the hands pointing forward
2. Fold the right leg at knee and place the foot under right buttock. Sole will remain inside.
3. Similarly folding the right foot, place it under the left buttock.
4. Hands resting on the respective sides.
5. Sit erect, gaze in front close the eyes.
6. While returning to the original position, bend litle towards right side take out your left leg and extend it.
7. Similarly extend your right leg and return to the original position.

REMEMBER:

• While sitting on the bent feet. The heels should remain outside and toes inside.
• Do not sit on the heels.

BENIFITS AND LIMITATIONS:

• This strengthens thigh muscle and calf muscle.
• Person suffering from piles should not practise it.

MAYURASAN

Holding the ground with both palms, supporting the sides of naval by both the elbows and raising oneself like a horizontal stick, in air, is called Mayurasan.
"Mayur" means Peacock in sanskrit. One has to hold his body like a stick on both elbows, as shown in the picture. We assume the shape of the peacock hence it is calles Mayurasan.
TECHNIQUE:

1. Sit on both your upper scales. Knees should be pitched on the ground
2. Stretch out the fingers of your hands and place the palms on the ground, fingers will remain stretched pointing backward.
3. Place elbows gently on the either sides of naval.
4. Slowly stretching both legs together, come little forward very cautiously, and then raise the upper part of the body.
5. If the upper part of body is raised up, thenstraighten your legs like a stick (horizontal) and keep straight your chest, neck and head also.
6. Maintain it for some time then return to original position, slowly fold your legs and place the knees on the ground.
7. Now raise your hands from the ground and sit on the soles.

REMEMBER:

• This is very importent balancing pose.
• Jerk should be avoided at any stage.
• If during practice you feel like coughing of sneezing then return and start practice again.

BENIFITS AND LIMITATION:

• It is useful in diabetes.
• This asan is very good measure against visceroptosis and dyspepsia.
• Those suffring from cervical spondilitis should not practise it.