about ten seconds, then slowly lower your hips and raise
yourself up, so you are again resting on your knees. Close
your eyes and with your attention in your spine, envision
energy moving up from your base to your skull.
This pose opens the pelvis and the spine, strengthen-
ing the neck and back muscles. Be conscious of your
breath while holding this pose, having the intention
to expand your chest with each deep inhalation while
you stretch upward. In addition to forming the shape of a
wheel (chakra), this pose activates each energy center.
VAJRASANA—DIAMONDPOSE
Beginning on your knees with your body upright, gently
lower yourself down until you are sitting on your heels.
Rest in this position for a few moments, then lift yourself
168 The Seven Spiritual Laws of Yoga