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11. Supta-Vajrasana (The Supine Vajrasana)

1. Slowly bend the right leg, and keep the heel tight under the buttock.
2. Bring the left leg under the left buttock. Keep the knees close to each to each other, spine erect, the head, shoulders and buttocks in a vertical line. Rest the palms on the upper part of the thighs or covering the knees. Close the eyes and meditate.
3. Recline slowly backwards taking the body weight on the right elbow first and then the left.
4. Lie flat on the back. Keep the hands crossed above the head. Keep the knees close together, touching the ground.
   *Return to Sthiti.

BENEFITS: Activates and tones up the large group of nerves which arise in the lower lumbar region and pass through the buttocks down the back of the thighs. Good for mobilizing hips, ankles and lower back.

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