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Hatha Yoga

DIAMOND – Supta Vajrasana – Intermediate – Advanced

Diamond is a complete backbend which gives a wonderful stretch to the front body. This posture revitalizes the solar plexus area.

Kneel first, tops of the feet flat on the mat, knees hip-width apart. Next, sit between the heels on the mat. Slowly lower the torso onto the mat using the elbows to guide, finally coming to a lying position, with the knees bent. Position your arms behind your head, each hand clasping the opposite elbow. Relax here of 30 seconds, belly breathing slowly and rhythmically.

For the advanced pose of the Diamond, continue by placing your palms flat on the mat on either side of the head, fingertips as close to the shoulders as possible. Inhale and push into the hands to lift the head and shoulders off the mat. Tilt head back and place top of head onto the mat, similar to the steps into Chakrasana. Lift the hips off the mat. Keep light weight on the head.  To go further into the full Diamond, inhale again and push into the arms to raise the torso even higher so to assist moving your head closer to your feet increasing the arch of the back. Walk the hands closer to the feet, rest on the elbows, pushing them firmly into the mat. Extend through the spine. Extend the hips forward away from the body as you breathe deeply. Hold for up to 30 seconds.

To release, walk you hands away from the feet and lower the head and shoulders back to the mat. Next, to push up, place your elbows next to your lower back, push into the elbows to lift the torso up and into a forward bend, child’s pose. Finally come to sitting position and extend the legs.


  • Activates prana to circulate from the solar plexus throughout the whole body
  • Stretches the whole front line of the body – the ankles, thighs and groins, abdomen, chest and throat
  • Revitalizes the solar plexus area
  • Tones the lungs with deep inhalations
  • Stretches the Psoas
  • Improves posture

Counter posture: Child’s Pose – Balasana

This yoga asana is an edited contribution for the Sivananda Gurugram partly sourced and edited from the Sivananda Publication : “Yoga: Your Home Practice Companion” – Sivananda Yoga Vedanta Centre – 2010.

The basis of body-building and spiritual growth is Brahmacharya. – Sri Swami Sivananda

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The withdrawal of senses from objectivity; the fifth rung in the Raja Yoga ladder.

In the practice of Pratyahara, the consciousness of the person is internalized so not experience the sense of taste, touch, sight, hearing and smell, taking the practitioner to the next stages of yoga – Dharana (concentration), Dhyana (meditation) and Samadhi (mystical absorption), which is the aim of all yogic practices.

Pratyahara makes the mind calm.

Pratyahara is the most important limb in Yoga Sadhana. – Swami Sivananda

The enjoyments of the senses are transient and the senses themselves are worn out by too much enjoyment. – Sri Swami Sivananda