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Supta Urdhvapada Vajrasana Class 1

11 mins

This class develops Supta Padā Vajrāsana as a playful rolling transition and a stable meditation seat. We begin by taking Half Lotus, then rolling dynamically along the spine—back and forth like a rocking drill—before folding forward into the final shape. Students first practice without binding the Lotus, simply holding shin or foot and exploring the roll, before attempting the classic bind (catching the outer foot and rolling slightly toward the Lotus side). Props and strategies are discussed—such as using a ring or rolling further to the side—to make the catch easier and more secure. The emphasis is on experimenting with both bound and unbound versions, valuing the spinal rolling action as much as the finished seat. Once upright, the posture is reframed as a meditation seat with twist: legs rooted, pelvis grounded, torso vertical, and one hand placed on or beside the leg to spiral the chest open. The practice is stepwise—first seat, then twist, then deepen the hand placement—always checking that the pelvis remains anchored. The takeaway: Supta Padā Vajrāsana blends playful entry, Lotus dexterity, and grounded twisting, offering a unique way to train both dynamic movement and rooted stillness.