Pada Vajra Kriya

• Begin in the heel-sitting vajra asana.
• Again, using the sukha pranayama, raise both knees on an inhalation, just as in the preceding dwi janu vajra kriya.
• Exhale and lower both knees to the floor.
• On the next inhalation, raise the buttocks off of the heels, lift up onto the knees and turn your toes under.
• Exhale and sit back down into the heel-sitting vajra vira asana.
• Inhale, rise up onto the knees again and point the toes backward once more.
• Exhale and sit back down into vajra asana.

• Repeat 3 or 4 rounds of this practice.

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