CHENNAI: STEPS: From the Vajrasan sitting posture, simply bend forward folding your torso over your thighs and resting your forehead on the floor. Next, bring your arms back with the hands close to the feet. The shoulders and upper arms will collapse downward and palms will be facing up.
Everyone can’t do this because of back pain, knee pain or a heavy abdomen that can get in the way. For the knees, a simple solution is to keep a folded towel between the lower thigh and the calf muscle-over time this will open the knee joint.
Modification 2 : Stack your forearms on top of each other and rest your forehead on them. In this pose your torso has moved closer to your thighs.
Modification 3: Make a fist with your hands and stack the fists on top of each other and rest your forehead on them.This brings your forehead closer to the floor.
Modification 4: You may extend your arms forward sliding your elbows away from you yet keeping them soft and slightly bent.
CONTRAINDICATION
If you have chronic knee pain do not sit for long in this pose, as you must first be able to sit in Vajrasan.
This is the final modification leading to the final posture as shown last week.