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32. Laghu Vajrasana
Little Thunderbolt-Posture
Hold the knees firmly with the hands and bend backward slowly so that the crown of the hand rests on the feet.Stay for few seconds in this position. Exhale slowly and raise the hands and the trunk in order to resume back Vajrasana position.Laghu Vajrasana (Little Thunderbolt Posture) is a remarkable little posture in that it illuminates the role of the legs in protecting the spine during backbending and brings the crux of the spinal extension out of the lower back and up into the thoracic and cervical spine.To enter the posture, begin in a kneeling position with the knees hip-distance apart. As if preparing for Ustrasana, take a moment here to lift the chest and bring the pelvis forward of the knees. When ready, take the hands back to the ankles and grip firmly with straight, strong arms. Pull the pelvis forward, lift the chest, and with an exhalation, drop the head back and lower the crown or hairline to the mat, keeping the arms straight throughout the transition. Do not take weight into the head. Stay for five breaths.The quadriceps and psoas must work strongly to control the spinal extension as the head is taken back. Without committed activation of the legs throughout the entry and hold of this posture, you will not likely make it out the same way you came in. The proper exit from Laghu Vajrasana is more challenging than the posture itself and must be kept in mind throughout your stay in the backbend. After five breath cycles, inhale as you scissor the inner thighs and push with all your might into the hands and tops of the feet to pull yourself back up to the starting position. Remember to keep the head back as you emerge or the low back will collapse and the burden on the thighs will be increased, causing a tendency to fall back down.If it is too difficult to take the head all the way to the mat, build control by lowering only part of the way with the exhalations and lifting back up on the inhalations, continuing the motion rather than pausing for five breaths in order to ensure that the legs stay active and the breath is moving.
Procedure:
Sit in vajrasana. Placing the palms on the floor beside the buttocks, fingers pointing to the front Slowly bend back, placing the right forearm and the elbow on the ground and then the left. Bring the crown of the head to the ground while arching the back. Place the hands on the thighs. Try to keep the lower legs in contact with the floor. If necessary, separate the knees. Make sure that you are not overstraining the muscles and ligaments of the legs. Close the eyes and relax the body. Breathe deeply and slowly in the final position. Release in the reverse order, breathing in and taking the support of the elbows and the arms raise the head above the ground. Then shift the body weight on the left arm and elbow by sliding the body, then slowly coming to the starting position Never leave the final position by straightening the legs first; It may dislocate the knee joints.
Benefits:
1. In this exercise spinal nerves are stretched so that the spinal problems, slipped disc are cured effectively.
2. This is a very good exercise for the abdomen. Performing this exercise eliminates all the abdominal diseases.
3. Since the shoulder is stretched, the shoulder pain, leg pain and other joints pain are cured.
4. It enhances courage and confidence level in the personality.
5. It is beneficial for those suffering from asthma, bronchitis and other lung ailments.
6. It loosens up the legs and strengthens them in preparation for sitting in meditation asanas.
7. It enhances creativity and intelligence as it increases the circulation in the brain.
8. This asana stretches the back muscles and separates the individual vertebrae from each other, releasing pressure on the discs.
9. Often nerve connections emanating from the spinal cord are squeezed by these discs, giving rise to various forms of backache. This posture helps to relieve this problem and encourages the discs to resume their correct position.
Precautions:
Should not practice in case of very high blood pressure, slipped disc or those who suffer from vertigo. Pregnant women or undergoing mestruation cycle or if having knee injuries or surgery, should avoid supta vajrasana.
Position:
Backbend


Ardhakati Chakrasana
Halasana
Angustasana
Vipareetha Shalabhasana
Veerabhadrasana
Janu Shirshasana
Vajrasana
Matsyasana
Mandukasana
Suptha Veerasana
Ushtrasana
Samakonasana
Shavasana
Gaudasana
Padmasana
Ekapada Shayanadanda Ekahastha Mayurasana
Dhanurasana
Makarasana
Utkatasana
Omkarasana

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