====== Vajrasana ======

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Thunderbolt Pose - Vajrasana

SIMPLE KNEELING

easy

Good for concentration & deep breathing.

neck in line with spine

straight back

toes flat on floor

rest hands on  thighs

3 minutes

Keep knees together.
Heels apart to form V-shape
to support body weight.
Very good meditation pose.

Vajrāsana (posture du diamant ou de la foudre)[1] est une posture assise exposée dans la Gheraṇḍa saṃhitā[2] composée par Gheranda. Celle-ci consiste à s'asseoir fermement sur les mollets et à placer les pieds de chaque côté de l'anus. Dans la pratique du Haṭha Yoga, cette posture convient aux exercices respiratoires (Prāṇayāma), de concentration (Dhāraṇā) et à la méditation (Dhyāna). Vajrāsana remplace Padmāsana et Siddhāsana qui sont plus difficiles à tenir[3].
Vajrāsana aussi appelé posture du diamant ou de la foudre

=== Variante flying ===

FLYING POSTURE
Energises, improves posture, nervous system, strengthens.

move arms up and down

Feet & legs together

rest body weight on legs

Repeat * 10

easy

Sit comfortably. Relax for a few moments. Stretch both arms wide.
Move arms gently up and down. Breathe freely.

=== CHEST STRETCH ===

Loosens shoulders, strengthens back, shoulders, arms.

tilt head back

interlock fingers

push out chest

Feet and legs Together

medium

Repeat 3X

weight on legs

Sit comfortably. Stretch hands behind back. Clasp hands.
Stretch arms back as far as comfortable. Hold for 6 seconds.