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Vajrasana is a form of kneeling pose that is included as a part of Vinyasa Yoga. The term ‘vajra’ denotes thunderbolt or diamond, indicating the nature of the pose itself. The pose is also referred to as Adamantine Pose. Breathing exercises like Kapalabhati, Pranayama and Anulom Vilom can be performed while kneeling in the ground which in turn can make the body as strong as a diamond.

Vajrasana Vajrasana

Steps of Vajrasana

Here is how you should perform Vajrasana.

  • Kneel down on the ground and stretch the lower legs back while you keep them together. Make sure that your big toes perfectly cross each other.
  • Lower your body gently in such a manner that your buttocks rest on the heels with your thighs placed on the calf muscles.
  • Now place both hands on the knees and focus your gaze forward while keeping your head perfectly straight.
  • Direct your attention to the rhythm of your breathing. Enhancing the awareness of your breathing process and observe carefully the way you breathe in and breathe out.
  • Close your eyes for calming your mind and concentrating on your breathing process.
  • Stay in this final position for at least 5-10 minutes.

Preparatory Poses

Ardha Shalabhasana and Shalabhasana are the two main preparatory poses that you need to practice before performing Vajrasana.

Follow up poses

The follow-up poses that must be performed after Vajrasana are listed below.

  • Makarasana
  • Shavasana
  • Balasana

Tips for performing Vajrasana

This is the only one asana that you can perform after your meals. Practicing this asana can improve your digestive process, get rid of flatulence and gas and help you to absorb the nutrients present in the food in a better manner. However, at the beginning stages, it may be rather difficult for you to overcome the pain felt in your legs as you sit on them. You will also need to attain a state of mental calmness and composure when you are looking to practice this asana. Make sure that you practice the asana under the close supervision of a yoga teacher for the best effects.

The science of Vajrasana

Vajrasana can be described as a firm and steady pose. Practicing it regularly can help people to attain a strong sense of self-composure. Those who master it cannot get easily shaken. Vajrasana is also a meditative pose. However, sitting in this specific pose may seem to be a challenge for many people. The practitioner needs to overcome the pain felt in the legs in order to sit in this position for long durations. It is also important to train the mind so as not to be unrest at all. Eventually, this enables one to enter into a deep meditative state. The practitioner needs to willfully train himself or herself to sit absolutely still and focus the mind in the breathing process. The Vajrasana helps to regulate the blood circulation within the lower parts of the pelvic region. By sitting on the legs, it is possible to reduce blood flow on the legs. It then increases blood circulation in the digestive area, thus enhancing the efficiency of the whole digestive system.

Benefits of Vajrasana

These are the main benefits of Vajrasana.

  • Vajrasana can greatly improve the functioning of the digestive process. When practiced regularly, it can also eliminate the problem of constipation.
  • It also ensures enhanced blood circulation throughout the body.
  • The asana can modify the flow of blood by reducing blood flow in the lower parts of the body, i.e. in the legs. On the other hand, it increases blood flow to the digestive system of the body which boosts its efficiency. With better digestion, it becomes possible to prevent stomach disorders, acidity and ulcers.
  • It can strengthen the back effectively and remove patients who are suffering from sciatica and lower back problems.
  • The asana is also ideal for improving the efficiency of the pelvic muscles.
  • Vajrasana can ease out the labor pains during pregnancy and minimize menstrual cramps.
  • It strengthens the sexual organs, cures joint pains, tones body muscles in the thighs, hips, and calves and removes urinary problems.
  • It can help in minimizing belly fat and also assist in losing weight.
  • Vajrasana can also help the practitioner to attain a calm and relaxed state of mind. It can help in improving the functioning of the nerves.
  • This asana can also help in improving the functions of the liver.
  • It removes gas and flatulence.
  • The asana can make the ankle and knee joints flexible, thus preventing some forms of rheumatic diseases.
  • It can also remove the pain associated with arthritis.
  • Vajrasana can ensure optimal functioning of all body organs.
  • It can tone the hamstrings and tighten the muscles present in the thighs.
  • The asana helps to perfect the upright pose which can help a person in preparing for meditation. The slow, rhythmic breathing pattern associated with Vajrasana can help to achieve a meditative state. If you are looking to practice pranayama, Vajrasana can prepare you for that.

Precautions and contraindications associated with Vajrasana

Here are the main precautions and contraindications related to the practice of Vajrasana.

  • If you have recently undergone some kind of surgery in the knees or have got knee pains or other knee problems, you should not practice this asana.
  • In case you have spinal column ailments or slip disc conditions that affect the lower vertebrae, you should not perform Vajrasana.
  • Pregnant women practicing this asana must keep their knees at a distance from each other so that they do not put any pressure on the abdomen.
  • Patients of a hernia, intestinal ulcers, joint pains, foot problems, ankle problems or issues related to the small or large intestine should refrain from practicing this specific pose under all circumstances.

So now that you have learned about the ways to perform Vajrasana and got acquainted about the ways in which it can benefit your body and mind, go ahead and include this in your daily yoga routine.


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