KneelingBeginner
Kneeling Neutral Pose
Vajrasana Neutral
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About This Pose
Kneeling Neutral Pose (Vajrasana) is a foundational kneeling position that promotes spinal awareness and postural alignment without any additional movement. This simple posture allows practitioners to observe breath, posture, and mental state without distraction. The neutral position serves as a starting point for many kneeling practices and builds the muscular endurance needed for meditation. Regular practice improves posture and develops the ability to sit with stillness.
Step-by-Step Instructions
- 1
Kneel with hips on heels
- 2
Keep spine in neutral alignment
- 3
Rest hands on thighs palms down
- 4
Relax shoulders away from ears
- 5
Soften jaw and facial muscles
- 6
Observe breath without changing it
Alignment Cues
- Stack hips directly over knees
- Press tops of feet into mat
- Lengthen spine tall
- Relax shoulders and soften jaw
Benefits
- Promotes spinal awareness
- Builds postural muscle endurance
- Creates foundation for meditation
- Encourages stillness practice
- Improves overall posture
- Develops breath awareness
Modifications
- Use cushion under hips
Variations
- Neutral kneeling seat
Cautions & Contraindications
Cautions
- Avoid slouching
Avoid this pose if you have:
- Knee pain
Quick Facts
Primary Focus
spineSecondary Focus
breath
Suggested Hold
30 seconds
Tags
kneelingpostureawareness
Equipment
yoga mat
