Vajrasana is made up of two words, "Vajra" and "Asana". "Vajra" means thunderbolt. The word "Va" means to move, "Ra" means radiant and "Asana" means posture. This means that the Vajrasana radiates blood supply and subtle energies to upper body. In this asana, you have to kneel down with legs together, toes pointing out behind you, and sit back on your heels. The toe touch each other with heels apart, and the spine extends upward. Place the palm of your hands down on your thighs and look straight ahead. This asana can be held for long periods of time, or for three to six breaths like in Supta Vajrasana (forward bend).

Caution
If you have knee strain, place a cushion or folded blanket in the fold of your legs. 

The word "Supta Vajrasana" is made up of two words, Supta and Vajrasana. Supta means lying down or resting. In this asana you have to first sit in Vajrasana then inhale, and stretch up from you waist while extending your arms overhead. Then exhale, bending forward from your hips, keeping your arms next to your ears until your hands rest on the ground. While inhaling, reverse the path taken into the position, allowing your spine to round. You can repeat this asana for three to six times. You can remain in this position for three to six breaths, then return to Vajrasana with hands resting on the thighs. 

Caution
Avoid Vajrasana, Mandukasana, and the leg position in Gomukhasana if you have varicose veins or if your knees feel strained. 

Manduka means frog. Mandukasana means sitting in a frog position. Mandukasana is same as Supta Vajrasana, but in some ways different. In this asana, you have to spread your knees wide apart while keeping your toes touching. This asana helps to increase the flexibility in the hips and inner thighs. This asana also helps in pregnancy. 

Gomukhasana is made up of three words, Go, Mukha and asana. where Go means Cow, Mukha means face and also means light. So Gomukh also means lightness of the head.


Moving into the leg position
This asana can be done in two ways. First is moving the position of the legs and second is moving the position of the arms. While moving the legs, first of all, kneel down with feet pointing behind you and hands on the ground directly under your shoulders. Then cross your right leg in front of your left leg, so that your thighs touch each other. Sit down between your heels, so that you sit straight with spine extended then bring your feet as close to your hips as you can.

Moving into the arm position
While moving the arms, first of all raise your left elbow to point upward, placing your left hand palm down on your back, below the nape of your neck, and centered between the shoulder blades. Then bring your right hand to take the left elbow as far back behind the head as you can, keeping your head upright. Then bend your right elbow and twist your forearm behind your back, so that the back of the hand rests against your spine, palm facing out. Hook both hands together, centering them between your shoulder blades and hold for three to eight breaths.

Baddha means bound and Kona means angle, thus this asana can be named as Baddha Konasana.

In this asana, you have to sit upright with the soles of the feet together, knees bent and open out to the sides. The spine is extended upward to the head. Bring forward your feet as close to your body as you can maintain, taking hold of your feet or ankles to help you achieve the position. 

You can also do this asana while sitting on a cushion with straight spine. You can also use the support of the wall to help you in this posture. Your arms will also help you in keeping your back straight.

In the Supta Baddha Konasana, you have to first sit in Baddha Konasana, then inhale and imagine as if you are growing taller through your spine and head.

While exhaling, lean forward from your hips, starting the movement from the lower part of your spine, while keeping the spine extended and head and neck straight. Then hold your feet or ankles and use them as a leverage to help you bend forward further. Extend your elbows out to the sides and keep pressing your knees down towards the ground. Open your chest area as you hold the posture. 

In the Upavista Konasana, Upavista means in a sitting position and Kona means angle. In this asana you have to first sit in Baddha Konasana, then straighten and widen your legs as much as you can, flexing your feet to encourage the extension of the back of your legs.  Place your hands on the ground in front of you and inhale, extending your spine upward. While exhaling, lean forward from the hips, keeping your spine straight and head and neck in line with the spine. Then bring your hands forward on the ground as far as you are able to do while maintaining a straight spine. Keep your weight evenly distributed on both sides of the body. Recover, starting on inhalation, and reverse the path taken into the position. 

You can also do this asana while sitting on a cushion. At that time you have to bend your knees slightly and work towards straightening your legs eventually.