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  • Begin by standing straight with your arms by the sides of your body
  • Lean forward and slowly drop your knees on your mat
  • Place your pelvis on your heels and point your toes outward
  • Here, your thighs should press your calf muscles
  • Keep your heels close to each other
  • Do not place the toes on top of the other, instead right and left must be next to each other
  • Place your palms on your knees facing upward
  • Straighten your back and look forward
  • Hold this asana for a while

Word of Advice- Avoid doing this asana if you have a knee or ankle injury

Benefits of this yoga pose

  • This asana aids digestion. This is the only asana which can be practiced right after having food
  • The calf muscles are also sometimes known as the second heart of the body because our mobility is determined by the strength in your calf muscles.
  • Vajrasana mobilizes and massages your calf muscles
  • Asana relaxes and strengthens feet, ankle, and knee caps.
  • Ankles are flexed
  • Lubricates knee caps
  • Good posture for meditation and/or pranayama


Text Credits: Yoga Journal