Vajrasana: How to do it, Health Benefits and Precautions
Vajrasana is a yoga asana that has calming benefits on both the mind and the body. Vajrasana is a Sanskrit name made up of two words vajra and asana. Vajra means thunderbolt or diamond and asana means position. Vajra also refers to the mythical weapon of Lord Indra in Hindu mythology which is a symbol of strength and indestructibility. It is one of the easiest asanas and is perfect for beginners. It provides strength to the body and calms the mind. It is a collection of various breathing exercises and meditation. 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. It is the only yogasana which can be done immediately after having a meal. Vajrasana is also known as
- Adamantine Pose
- Pelvic pose
- Thunderbolt pose
- Diamond pose
- Kneeling pose
This position gives a deep stretch for the quadriceps and tops of the feet, and it is said to aid digestion. Vajrasana is a transitional or resting stance between asanas, and it is frequently employed as a meditation posture. The vajra nadi, a network of routes via which prana moves in the body, is said to be stimulated by Vajrasana. In addition to assisting digestion, the vajra nadi aids in the activation of kundalini energy. As a result, Vajrayana is one of the best postures for boosting agni.
How to perform Vajrasana
Yoga is a crucial science. It is important to know each and every step behind it, in order to do it correctly and to avail the benefits of it. It is the same for vajrasana, you have to follow all the principles. These are the steps and do vajrasana in the correct manner.
- Sit down on the flat floor or a yoga mat by kneeling.
- Fold the knees and ankles backwards and point the feet in line with the legs. Place the bottoms of the feet face upward by touching both the big toes.
- Then Sit back on your legs and exhale. See that your buttocks should rest on the heels and thighs should rest on your calves.
- Keep your spine, neck and head in a straight line position and keep your chin parallel to the floor.
- Close your eyes and start taking deep breaths.
- Sit in a position by slightly moving your thighs and pelvis backwards and forward until you feel comfortable.
- Keep the right palm on the right knee and the left palm on the left knee with elbows in a straight line.
- Breathe in and out at a natural speed. Inhale deeply for four counts and exhale slowly to eight.
- Repeat the breathing for a few minutes.
- To come out of Vajrasana, slowly raise the glutes and thighs of your lower legs, until you are back into a kneeling position. Then stand up slowly.
- Try to hold in this position as long as you can. As a beginner try this pose for 5-7 minutes and gradually increase the time as long as up to 20-30 minutes.
Precautions while doing vajrasana
- Avoid performing vajrasana or consult an orthopedician if you are suffering from knee pain due to any underlying medical condition or have recently undergone knee surgery.
- Pregnant women are advised to keep their knees slightly apart while practicing this asana. But practice it only under the guidance of well-trained personnel.
- People with hernia and problems related to the intestines should perform vajrasana only under the guidance of an expert yoga instructor.
- People with problems related to the back like disc prolapse (slip disc) should avoid performing this.
- People with stiffness or any other problem of the foot, ankle and knees should avoid performing vajrasana.
Health benefits of Vajrasana
Vajrasana has numerous positive health benefits. Regular practice of this asana can greatly improve your physical and mental health.
- Strengthens pelvic muscles by altering the blood flow in the pelvic region.
- Vajrasana can greatly improve the functioning of the digestive process. When practiced regularly, it can also eliminate the problem of constipation.
- Stimulates spinal nerves; corrects rounded back and drooping shoulders. It relaxes your back, shoulder and neck muscles.
- Regulates the functioning of reproductive organs and thyroid gland.
- It strengthens the sexual organs, cures joint pains, tones body muscles in the thighs, hips, and calves and removes urinary problems.
- Beneficial for people suffering from sciatica.
- Vajrasana can ease out the labor pains during pregnancy and minimize menstrual cramps. Helpful in curing menstrual disorders.
- Useful for attaining spiritual gains and peace of mind.
- Regular practice of Vajrasana rejuvenates the whole body.
- 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.
- Relieves piles and stomach disorders such as peptic ulcer, hyper acidity.
- 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.
- This asana can also help in improving the functions of the liver.
- It removes gas and flatulence.