Step 1: Sit in Vajrasana; move your arms at the back and interlock your fingers there.
Step 2: Inhale and while inhaling, raise your chest and shoulders up; exhale, turn your wrists and press your interlocked fingers on the floor at the back; palms are resting on the floor at the back; end of the palms are facing your hips; stretch your neck and chin up; gradually drop your head at the back; hips are on the floor; keep throwing your mid-section out so that it is kind of forming an arch shape at the back; lower back is firm and rigid; be in the posture for half a minute with normal breathing; gradually release the posture; perform 3 to 5 rounds.
- Expands the chest and thereby improves respiration hence recommended for Asthma
- Relieves the tension of the shoulder joint and the neck – recommended for cervical spondylitis; also stimulates thyroid and parathyroid glands.
- Avoid sitting in Vajrasana in case of any kind of knee or ankle injury; you may choose to assume some other comfortable sitting posture to perform this asana; avoid in case of severe neck pain, shoulder pain and chest pain.