Vajrasana

Asana Type:

Target Body Part:

Difficulty Level:

YCB Level:

Sitting

Back, chest, and core

Beginner

Level 1

Vajrasana

Vajrasana, also known as thunderbolt or diamond pose, is one of the most basic yoga poses. It strengthens the body to the strength of a diamond. This is the best asana for treating stomach problems. It is the only asana in yoga that can be done immediately following a meal.

How to do

Vajrasana

Step 1: 

Kneel down to create a support for your bottom to rest on. 


Step 2: 

Place your hands on your lap. Straighten your spine so your back is perpendicular to the floor and not rounded. Pull your shoulders back and tighten your core, pulling your navel into your spine.


Step 3: 

Keep your neck erect to support your head as you set your gaze forward, preventing your head from hanging down.

Breathe in deeply and release the breath slowly. As you inhale and exhale, your chest will expand and collapse. Continue to keep your back straight and avoid slouching.


Step 4: 

Stay in this position for your desired amount of time.


Benefits of

Vajrasana

  • Improves digestion by increasing blood circulation in the lower abdomen.

  • Excessive gas and pain in the stomach are relieved.

  • It helps to strengthen the nerves in the legs and thighs

  • It makes the knees and ankle joints more flexible, which helps to prevent certain rheumatic diseases.

  • Keeps the neck and spine aligned and erect with little effort, allowing for easy energy flow in the nadis (energy channels) in the back.

  • Relaxes the waist and hip area, providing relief from menstrual cramps.

  • It serves as a foundation posture for pranayama practise as well as a preparatory pose for meditation.

Cautions of

Vajrasana

  1. Vajrasana is a generally safe pose to practise. To avoid injuries, keep your back, neck, and head supported. 

  2. In this pose, your knees will be pressed against the floor. If this hurts, try putting a folded yoga mat under your knees and shin.

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

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