What is Vajrasana?
Vajrasana, also known as the Diamond Pose or Thunderbolt Pose, is a simple kneeling yoga posture that offers a wide range of benefits. The word “Vajra” means diamond or thunderbolt in Sanskrit, symbolizing strength and stability. This pose is especially valued for aiding digestion, improving posture, and preparing the body for meditation and breathing exercises.
Unlike many yoga postures, Vajrasana can be safely performed right after meals, making it unique and highly practical.
Sanskrit Name: Vajrasana
English Name: Diamond Pose / Thunderbolt Pose
Best Time to Practice: After meals or during meditation/pranayama
Duration: for Beginners – 30 seconds to 2 minutes. for Advanced – Up to 15 minutes
When to Avoid: Knee injuries, slipped disc, ankle stiffness
Unique Fact: Only yoga pose recommended immediately after eating
How to do Vajrasana
- Sit with your legs stretched straight in front of you.
- Now, fold both the legs and sit in a kneeling position. Keep the hips on the heels; the toes should point out behind you, and your big toes should touch each other at the back.
- If you are a beginner, you may want to keep a cushion under your feet for comfort to prevent ankle pain.
- You can also choose to keep a cushion or blanket above the feet and below the knees, in case of knee pain. Don’t forget to consult your doctor in case of some special medical conditions.
- Sit comfortably on the pit formed by the parted heels.
- Keep your head, neck, and spine in a straight line. Place your palms on your thighs, facing upwards.
- If you are an advanced yoga practitioner, hold this pose for about 15 minutes, while taking long and deep breaths. Beginners may start with about 30 seconds, according to their comfort level.
- Exhale and relax.
- Straighten your legs.
Duration/Repetitions:
- Hold Vajrasana for as long as comfortable; typical durations range from 30 seconds to 15 minutes.
- Practicing daily can help enhance digestion and flexibility.
- Use cushions for added comfort if needed, especially for beginners or those with knee/ankle sensitivity
Video: Vajrasana
Benefits of Vajrasana
- Aids Digestion: Improves blood flow to the digestive organs, reducing gas and stomach discomfort.
- Strengthens Legs and Thighs: Supports nerves and muscles in the lower body.
- Enhances Flexibility: Keeps knees and ankles flexible, potentially reducing rheumatic pain.
- Improves Posture: Aligns neck and spine, allowing better energy flow along the back.
- Relieves Menstrual Pain: Eases tension in hips and waist.
- Prepares for Meditation: Creates a stable and comfortable seated position for pranayama and meditation.
- Helps Alleviate Back Pain: Supports proper spinal alignment.
Precautions
Some physical conditions put restrictions on us. In the following cases, consult your doctors before doing Vajrasana.
- Those who have acute trouble or stiffness in foot, ankle, and knees.
- Those with a slipped disc.
- Those who have difficulty in the movement of limbs must take great care.
Unique elements of Vajrasana
- This is the only yoga asana you can do after eating. If you sit in Vajrasana after your meals, food gets digested well.
- This asana reduces the flow of blood to the lower regions, increasing circulation to the upper parts – the digestive system, lungs, and brain.
- The special aspect of this pose is that it is the base pose – many other asanas like Gomukhasana, Ustrasana, and Shishuasana begin. One can also sit in Vajrasana while doing pranayamas. And yet, it is beneficial to simply sit in this posture as well!
Modifications and variations
To modify: If sitting directly on your heels is too difficult, place a pillow or cushion in between your thighs and heels. Release the legs early if the pose cuts off blood flow to the lower extremities.
To increase the challenge: Flex your toes when sitting on your heels in this yoga posture. Doing so creates a deep toe stretch.
Preparatory and follow up poses
- Preparatory: Sukhasana (Easy Pose), Pawanmuktasana (Wind-Relieving Pose), Shishuasana (Child’s Pose)
- Follow-up: Paschimottanasana (Seated Forward Bend), Baddhakonasana (Butterfly Pose)
