Shashankasana breathing

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Shashankasana breathing

Vajrasana

  • Sit back on the heels, keeping them apart and well tucked in under the buttocks.
  • Keep the head, shoulders and buttocks in a straight line.
  • Place your palms on the respective thighs.
  • Breathe normally.
  • It may be practised for maximum feasible duration, especially after meals for 5- minutes atleast.

I. Starting position (Sthiti): Vajrasana

  • Next, take the hands back, make a fist of the right hand and hold the right wrist with the left hand.
  • Relax the shoulders.

II. Practice

  • While breathing in, bend backward from the waist opening up the chest.
  • While breathing out, slowly bend forward from the waist bringing the forehead on to the ground in front of the knees. Relax the shoulders.
  • While breathing in, slowly come up to the vertical position and then slightly lean backward.
  • This forms one round. Continue up to ten rounds.

NOTE:

  • Keep the shoulders relaxed always.
  • You can separate the knees as per your convenience to avoid unnecessary pressure on the abdomen and chest.
  • Synchronize the movements and the breathing.
  • Keep your eyes closed and maintain awareness of breath.