Vajrasana and sputa Vajrasana

Starting position—Sit in the normal position.

1. Sit joining knees and toes of both the legs.

2. Put palms on the corresponding knees.

3. Bend backward and lie flat on the back with the help of hands.

4. Keep palms on knees or below the head. Final position.

5. Get to the sitting position.

6. Remove hands.

7. Stretch out the legs.

8. Get to original position.

This Asana could be practiced in the Padangustasana position, keeping heels vertical.

Benefits

Digestio9n is improved by practicing this Asana immediately afte meals on full stomach. Helps in Getting over stiffness, if practiced immediately after waking up in the morning. Helps in bowls movement. Corrects ailments of thighs, calves, abdomen, spinal column and lumbar region.