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Making the lower legs tight one should place both the feet on the either side of the anus. This is called Vajrasana which brings success to the yogis.
Note:- This can be considered a meditative posture. While practising it for meditative purposes, one should close his eyes at the final stage.
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Technique :-
Sit with legs extended together, hands by the side of the body, palm resting on the ground, fingers of the hands together pointing forward. Fold the right leg at the knee and place the foot under the right buttock.Sole will remain inside. Similarly folding the left foot, place it under the left buttock. Hands resting on the respective thighs. Sit erect, gaze in front close the eyes.
While returning to the original position,bend little towards right side take out your left leg and extend it.
Similarly extend your right leg and return to the original position.
Remember :-
While sitting on the bent feet, the heels should remain out and toes inside. Soles upward.
Do not sit on the heels.
Benefits and Limitations :-
This strengthens thigh muscles and calf muscles.
Persons suffering from piles should not practice it.
Vakrasana
This Asana is a simple form of Ardha-Matsyendrasana. Those who are unable to perform Ardha- Matsyendrasana should practise. this Asana. This was first expounded by Swami Kuvalayanandaji.
Technique :-
Sit erect, stretching your legs in front together. Hands by the side, palm resting on the ground, fingers together pointing forward.
Slowly fold your one leg (i.e left) at the knee and place the sole on the ground near the knee of the right leg. The knee of the left leg should make 90° angle straight towards sky.
Taking the left hand towards back, place the palm on the ground at the distance of 9" straight from spine. Fingers together pointing backward. Then place the right hand towards the other side of the left knee. If legs are stretched towards east then fingers of the hand will point towards north.
Now twist your head and back towards backside and try to look at the backside.
While returning to the original position first bring your head to the orginal position.
Now take the right hand to its original position anc then bring the left hand from the back and place it by the side of the body.
Now slowly stretch out your folded leg and sit erect as in the first position.
In the same way practise it from the other leg. This makes one round of Vakrasana.
Remember :-
This Asana is simple, but those who are having a big belly may feel it difficult to place the hand to the other side of the knee, they suggested to place the hand on the knee or keep it wherever it is, if it is not possible to place it on the ground.
Benefit and limitations :-
This removes constipation, flatulence, liver weakness and nervous weakness.
Reduces the rigidity of spine.
This is also useful for kidney and other stomach diseases.
Everybody can practise this Asana.