Vajrasana is the culmination of two Sanskrit words – ‘vajra’ and ‘asana’. Vajra means thunderbolt and refers to Lord Indra’s mythical weapon in Hindu mythology. It is a symbol of strength and indestructibility.
Asana means posture in yoga. Vajrasana is one of the easiest asanas and is perfect for beginners. It gives strength to the body and soothes the mind.
What is Vajrasana?
Vajrasana, also called thunderbolt or diamond pose, is one of the simplest yoga asanas. It makes the body strong like a diamond.
This is the best asana to cure stomach ailments. This is the only yoga asana that you can perform immediately after a meal.
People of all ages can perform this asana easily. Hence, it has great health benefits and strengthens your digestive organs and improves overall health. Plus, it also lengthens your spine, which improves your posture.
Different Names of Vajrasana
- Adamantine Pose
- pelvic posture
- thunderbolt pose
- diamond pose
- Kneeling posture
Steps to Perform Vajrasana Pose
Vajrasana is simple, but it is extremely important to do it correctly. Follow these steps to complete the diamond placement perfectly.
1 – Sit on the flat floor or on a yoga mat while kneeling.
2 – Bend the knees and ankles backwards and point the feet in line with the legs. The soles of the feet should face up touching the big toes.
3 – Sit on your legs and exhale. The buttocks should rest on the heels and the thighs should rest on your calves.
4 – Keep your spine, neck and head straight. Close your eyes and start breathing deeply.
5 – Slightly adjust your thighs and pelvis back and forth until you feel comfortable.
6 – Keep your head straight and look forward. Keep your chin parallel to the floor.
seven – Keep the right palm on the right knee and the left palm on the left knee with the elbows in a straight line.
8 – Inhale and exhale at a natural speed.
9 – Inhale deeply for four beats and exhale slowly for up to eight.
ten – To come out of Vajrasana, slowly raise the glutes and thighs of your lower legs, until you return to a kneeling position. Then get up slowly.
Vajrasana Pose Duration
If you are a beginner, start by practicing Vajrasana for 3-4 minutes. As you progress, you can increase the duration to 5-7 minutes.
You can practice the diamond pose after lunch or dinner. You can also practice this pose on an empty stomach. Depending on your strength and comfort, you can increase the duration of the asana to 15-20 minutes or even longer.
10 Health Benefits of Vajrasana Pose
Vajrasana has many positive health benefits. Thus, regular practice of this asana can greatly improve your physical and mental health.
Perform slow, rhythmic breathing with the asana to reap more benefits from this excellent yoga pose.
1. Vajrasana improves blood circulation
Vajrasana is excellent for blood circulation. It specifically improves blood flow in the pelvic region.
Breathing simultaneously regulates blood circulation throughout the body.
2. Vajrasana improves posture
Vajrasana requires your back to be firm and straight.
This helps improve your posture and results in better absorption of the benefits offered by this asana.
3. Vajrasana improves digestion
Performing Vajrasana helps our digestive system in several ways. It obstructs blood flow to our legs and thighs and increases it to our stomach area, thereby improving our bowel movements and relieving constipation.
Vajrasana also helps get rid of flatulence (gas) and acidity. Hence, it ensures better absorption of nutrients by your body. It is good to perform Vajrasana after meals as it helps in digestion.
4. Vajrasana relieves lower back pain
Vajrasana helps strengthen the lower back muscles and thus relieves occasional pain and discomfort.
It also helps relieve pain caused by sciatica. Regular practice of Vajrasana can help strengthen your lower back.
5. Vajrasana strengthens the pelvic floor muscles
Vajrasana increases blood circulation in the pelvis and strengthens the pelvic floor muscles.
It is very useful for women with stress urinary incontinence.
6. Vajrasana helps calm the mind
Regular practice of Vajrasana reduces stress and improves concentration.
It also helps to deal with depression and anxiety. The breathing exercises performed during Vajrasana help keep the mind calm and composed.
seven. Vajrasana improves sleep
Vajrasana controls anxiety and stress.
It helps keep your mind calm and improves the quality of your sleep.
8. Vajrasana helps in weight loss
Vajrasana improves blood flow to your stomach and stimulates digestion.
Better digestion equals better nutrient absorption and reduced belly fat.
9. Vajrasana strengthens the sexual organs
Vajrasana improves blood circulation and nourishes the reproductive organs.
It strengthens the sexual organs in both men and women. In addition to improving better sexual performance, it has a positive impact on reproductive health.
ten. Vajrasana helps relieve menstrual cramps
Vajrasana improves blood flow in the pelvic region. Hence, it helps relieve menstrual cramps.
It also helps in labor by strengthening the pelvic muscles.
Precautions for Performing Vajrasana Pose
- Do not perform Vajrasana if you suffer from knee pain due to an underlying medical condition or if you have recently had knee surgery.
- Pregnant women can perform Vajrasana but keeping more space between their knees, to avoid putting pressure on the abdomen.
- People with hernia and bowel related issues should only perform Vajrasana under the guidance of an expert yoga instructor.
- People with back-related problems like slip disc should avoid performing this asana.
- People with stiffness or any other foot, ankle and knee problems should avoid performing Vajrasana.
- People with severe arthritis should not perform Vajrasana
A more intense version of Vajrasana
There is a more intense version of the basic Vajrasana called “Supta Vajrasana” or the Bowed Lightning Pose. To run this build, follow these steps.
- First, sit in Vajrasana, then slowly, smoothly, lean back.
- Place one forearm and one elbow on the ground then the other
- Let your back stay arched and your head touch the floor
- If you can’t get your head to fully touch the floor, gently place only the top of your head on the floor.
- Remember to practice this variation first only under the guidance of a certified yoga instructor.
- This advanced version of this pose makes breathing easier, increases blood flow to the brain, and activates the adrenal glands.
Conclusion
Vajrasana is one of the simplest and most beneficial yoga asanas. It is one of the most effective meditative poses for achieving higher levels of concentration.
Yogis sit in this pose for hours during meditation and ‘Dhyaan’. The pose is part of many prayer rituals. This alone speaks of the calm and tranquility it brings to the mind.
The best thing about Vajrasana is that unlike other yoga poses, you can perform it immediately after a meal. It is most effective when done on a full stomach as it helps digest food.
Vajrasana is a base pose for many other asanas like Gomukhasana, Ustrasana and Shirshasana.
This asana is suitable for all kinds of people. However, take precautions if you have knee-related issues or a leg injury. Consult your yoga instructor before performing Vajrasana.
This is a great asana to start your yoga practice. Just sitting in Vajrasana for a few minutes can give you incredible health benefits. So grab your yoga mat, sit in Vajrasana and experience all the great health benefits of this yoga asana.
Vajrasana – Frequently Asked Questions (FAQ)
Q. What is Vajrasana?
A. Vajrasana also called Thunderbolt or Diamond pose is one of the simplest yoga asanas. Vajrasana makes the body strong like a diamond. This is the best asana to cure all stomach related problems. Vajrasana is the only yoga asana that you can perform immediately after a meal. People of all ages can perform this asana easily. It has great health benefits and strengthens the whole body.
Q. What are the different names of Vajrasana?
A. Adamantine Pose, Pelvic Pose, Thunderbolt Pose, Diamond Pose and Kneeling Pose are the different names of Vajrasana.
Q. How long can Vajrasana be done?
A. If you are a beginner, start by practicing Vajrasana for 3-4 minutes. As you progress, you can increase the duration to 5-7 minutes. You can practice Vajrasana after lunch or dinner. You can also practice this pose on an empty stomach. Depending on your strength and comfort, you can increase the duration of the asana to 15-20 minutes or even longer.
Q. Does performing Vajrasana improve digestion?
A. Performing Vajrasana helps our digestive system in several ways. It obstructs blood flow to our legs and thighs and increases it to our stomach area, thereby improving our bowel movements and relieving constipation. Vajrasana also helps us get rid of flatulence (gas) and acidity. It ensures better absorption of nutrients by our body. It is good to perform Vajrasana after meals as it helps indigestion.
