Yoga BLOG

Supta Vajrasana - Sleeping Diamond Supta Vajrasana, also known as Paryankasana, translates to "sleeping diamond" or "diamond sleep." It is a very popular meditation pose in yoga. It is equally suitable for men and women. Supta Vajrasana is an advanced backbend. This yoga asana can be practiced after Dhanurasana (Bow Pose) , Kapotasana (Pigeon Pose) , or Halasana (Plough Pose) . Supta Vajrasana is one of the 84 cardinal asanas. Below, you'll learn how to perform the pose, its benefits, and who should avoid it. How is Supta Vajrasana performed? To perform this yoga exercise, sit on your heels in Vajrasana. This is the starting position. Then lean back and slowly place your elbows on the floor, then bend backward. Your forearms and elbows can serve as support or as a resting place. Stretch your arms behind you. Place your right forearm first, then your left. Stay in Vajrasana, however, so that your upper body is still on the floor and your knees are bent. You can place your heels next to your buttocks and your hands next to your body. Try to keep your knees on the floor at all times. They can be slightly apart rather than leaving the floor. Close your eyes to feel a sense of relaxation throughout your body. Breathe deeply and slowly. Remain like this for a few minutes. Then turn your body onto your left side, slowly rise, and consciously allow the energy to flow. In the final pose, it is important to breathe deeply, slowly, and consciously. What effects can you achieve with Supta Vajrasana? Supta Vajrasana strengthens and stretches the thighs and abdominal muscles. The spine, knees, and ankles become more flexible, and the calves and thighs acquire a beautiful shape. Supta Vajrasana also has various health benefits. This pose can, for example, help with constipation and provide relief from sciatica, rheumatism, gout, colitis, and varicose veins. People with lower or middle back pain particularly benefit from this yoga pose, as it optimally stretches the back and hips. Furthermore, the internal organs can be stretched and stimulated, especially those in the pelvic area, such as the pancreas, liver, and kidneys. This pose is therefore particularly suitable for women, as stretching the pelvic area has a positive effect on the ovaries and fallopian tubes. This can alleviate and prevent menstrual pain. The lungs can function better because the body receives more oxygen. Supta Vajrasana can also be helpful for asthma and bronchitis. Furthermore, the exercise can activate the thyroid, the hormonal gland system. It can also reduce complications during pregnancy. It can also make childbirth easier. Mentally, Supta Vajrasana promotes greater openness and a zest for life. Conclusion The effects of the yoga exercise Supta Vajrasana can be diverse: Physically, it increases the flexibility of the back and chest. The abdominal and leg muscles are stretched, and the knees are strengthened. A pleasant stretch is generally desired, but overstretching the muscles and ligaments should be avoided. The exercise can also have mental benefits. Beginners should place a pillow under their back , and pregnant women should also place one under their hips. The knees should not be opened too wide. Supta Vajrasana is not suitable for people with neck or knee problems, sciatica, sacral disorders, or herniated discs. If unsure, consult a doctor. Image © fizkes / 123rf.com

The Couch Pose - Paryankasana Paryankasana, also called Supta Vajrasana, translates to "diamond sleep" or "sleeping diamond." Specifically, it's a popular yoga meditation pose suitable for both men and women. This meditation pose is definitely not suitable for people with neck pain, sacral pain, sciatica, knee pain, or a herniated disc. How is Paryankasana performed? The starting position for Paryankasana is the heel pose (Vajrasana) . To do this, you slowly bend your body backward. Your elbows serve as a reliable support point. First, place your right upper arm on the floor, then your left upper arm. Then, briefly hold this position and feel your knees and the tops of your thighs. Both should definitely feel very comfortable and are among the most popular feel-good stretches. You enter Paryankasana by bending your elbows. Slide into it slowly by lowering your head toward the floor and arching your back. Maintain your balance and place your hands on your thighs. Try to keep your knees on the floor throughout the exercise. Your knees can move apart slightly in an emergency, but they should never leave the floor. A pleasant stretch is definitely desired in this meditation exercise . However, be sure to avoid overstretching your ligaments or muscles, and pay special attention to your knees. Once you're in the final position of Paryankasana, breathe slowly, consciously, and deeply. Return to the starting position the same way you entered. Be sure to use your elbows, as this will make it easier to come out of the pose. Never simply straighten your legs to exit the pose. Doing so could seriously injure your knees. Garbhasana or Shashankasana are best as a countermovement to Supta Vajrasana. Beginners should only practice this final position for a few seconds, then gradually increase the length of the movement. Over time, you'll be able to hold the pose for up to a minute. What are the positive effects of Paryankasana? Paryankasana affects both your body and your mind. In this pose, your abdominal organs are massaged, which can help relieve congestion. With time and enough practice, Supta Vajrasana will make your back more flexible, and your chest will stretch. In addition, your lungs will soon be able to function better, and this means your body gets more oxygen. If you suffer from asthma or bronchitis, this pose can be very helpful for you. From a purely physical point of view, it is completely sufficient if you can hold the pose for a minute. In terms of the spiritual effect, however, it makes sense to be able to hold Supta Vajrasana for a little longer than a minute. For this purpose, however, your body must be well prepared, and you should have sufficient practice. If you can hold Paryankasana for longer than a minute, the following chakras will be primarily activated: Anahata Chakra , Vishudda Chakra , and Swadhisthana Chakra . In addition, your sexual energy is channeled directly to the brain for spiritual purposes. Variation of Paryankasana With a little practice, you can also vary Paryankasana. Two variations are particularly suitable for this purpose. Instead of lowering your head toward the floor, you glide further into this position by resting the back of your head on the floor. You can also stretch your arms back and cross your elbows behind your head. This variation stretches your abdominal organs even further. Additionally, this variation doesn't put any pressure on your neck. Image © Daniel Mock / de.fotolia.com