Vajrasana (diamond asana). This is called the diamond pose because it develops a very stable inner stillness. You can meditate in this pose if you want to, just by paying attention to how your breathing comes in and out of your body, keeping your spine upright, and letting your thoughts come and go. The effects of meditation have been shown in many studies to reduce blood pressure. See if you can count three long slow breaths in this pose to begin with. That will take around a minute, if you slow right down!
Caution: avoid if you have knee injuries
1. Sit up from balasana. Lean forwards and take your feet wider than hip width apart. You might need to roll your calves outward.
2. Sit back between your lower legs so your sitting bones are on the floor, spine long, crown of the head reaching up to the ceiling/sky. Your hands can be in your lap, palm over palm, thumbs touching.
3. You don't need to breathe deeply in this pose. Just pay attention to your breath and then take your attention through your whole body.
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