What is Vajrasana?

Vajrasana, also known as the “thunderbolt” or “diamond” pose in yoga, is a seated posture that holds deep significance in the practice. ‘Vajra’ means diamond-shaped or thunderbolt. This pose is renowned for its stability and grounding properties. To come into Vajrasana, one kneels and sits back on the heels with the spine erect, palms resting on the thighs. It aids in digestion, relieves lower back pain, and calms the mind. This meditative posture fosters a sense of inner strength and resilience, symbolizing the steadfastness and clarity associated with the vajra itself. Vajrasana is the only posture recommended for practice right after a meal as it is particularly powerful in aiding digestion. Vajrasana is also a good meditation pose or one to rest in between other asanas. 

Position type: Sitting 

Posture type: Meditative

Ideal for: Flexibility 

Targets: Abdomen, Back and Legs 

Pose level: Beginner 

How to prepare for Vajrasana? 

Vajrasana is a beginner-level posture and is helpful in aiding digestion, strengthening the back and legs. However, the following can be practiced as warm-ups as well to prepare for Vajrasana.

Warm-up the knees and ankles

Given that Vajrasana involves kneeling and sitting back on the heels, it’s essential to prepare these joints for the posture. Practice gentle knee and ankle stretches such as ankle rotations, knee circles, and ankle flexion and extension exercises to loosen up and prevent strain during the pose.

Open the hips and thighs

Since Vajrasana requires flexibility in the thighs and hips, it’s beneficial to incorporate hip-opening exercises into your warm-up routine. Poses like the butterfly stretch, pigeon pose, lizard pose, and seated forward fold can help release tension in the hip flexors and prepare the body for the full expression of Vajrasana.

Core stability

Strengthening the core muscles can enhance stability and support in Vajrasana. Incorporate exercises like boat pose, plank pose and bridge pose, etc. into your warm-up sequence to engage the core muscles and create a strong foundation for the posture.

How to do Vajrasana

Getting into the pose

• Start by kneeling on the floor with your knees together and your big toes touching. Your feet should be flat on the floor, with the tops of your feet pressing into the ground.
• Sit back on your heels, ensuring that your buttocks are resting on your heels. Keep your spine erect, with your shoulders relaxed and your hands resting on your thighs.
• Adjust your knees and feet if necessary to find a comfortable position. You may need to separate your heels slightly to accommodate your buttocks comfortably between them.
• Engage your core muscles and lengthen through your spine, lifting the crown of your head toward the ceiling. Keep your chin parallel to the floor and gaze straight ahead or gently close your eyes.
• Relax your breath and focus on maintaining a steady, even rhythm. Breathe deeply into your abdomen, allowing your breath to expand and fill your lungs fully.
• Hold the pose for as long as is comfortable, breathing deeply and mindfully.

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Getting out of the pose

• To release the pose, gently bring your hands to the floor in front of you and shift your weight forward, returning to a kneeling position.
• Take a moment to rest in a comfortable seated position before moving on to your next posture or concluding your practice.

Key Alignments in Vajrasana

Ensure you maintain an erect spine throughout the pose, avoiding rounding or overarching of the back. Engage your core muscles to support the lengthening of the spine, keeping it tall and straight from the base of the spine to the crown of the head. The knees should be directly under your hips and aligned with your ankles. Keep the tops of your feet flat on the floor, with your toes pointing straight back. Avoid any inward or outward rotation of the knees, keeping them stable and in line with the rest of your body.

What are the benefits of Vajrasana?

Vajrasana promotes digestion by enhancing blood flow to the abdominal region, thereby aiding in the efficient functioning of the digestive organs. It helps relieve stomach discomfort by reducing gas and pain. It also helps relieve lower back pain by encouraging proper alignment of the spine and strengthening the muscles supporting the lumbar region. Vajrasana also promotes flexibility in the knee and ankle joints, helping with rheumatic symptoms. By maintaining proper alignment of the neck and spine, it facilitates the smooth flow of energy along the back’s channels, promoting vitality and overall well-being. Additionally, Vajrasana eases tension in the waist and hips, providing relief from menstrual discomfort and promoting greater comfort during this time. Beyond its physical benefits, Vajrasana is renowned for its calming effect on the mind, reducing stress and anxiety while promoting mental clarity and focus. It serves as an essential posture for pranayama and meditation, helping to cultivate a grounded and centered state of mind conducive to deeper inner exploration and self-awareness. 

What are the contraindications of Vajrasana? 

Individuals with knee or ankle injuries should approach this pose with caution, as it requires kneeling and sitting back on the heels, which can exacerbate discomfort or strain in these areas. If you have acute pain or stiffness in the feet, ankles or knees, avoid the pose. Similarly, individuals with severe arthritis or joint pain in the knees may find Vajrasana uncomfortable or challenging. Anyone suffering from a slipped disc should avoid the asana. Pregnant women, particularly in the later stages of pregnancy, should avoid this posture due to the potential pressure it places on the abdomen and the risk of restricting blood flow to the fetus. Furthermore, individuals with digestive issues such as severe bloating or diarrhea may find Vajrasana exacerbates their symptoms. It’s essential to listen to your body and consult with a healthcare professional before practicing Vajrasana, especially if you have any underlying health concerns or physical limitations.

Counterposes of Vajrasana 

The best part about Vajrasana is that it is practiced as a base for many other yoga poses. From Vajrasana you can practice Gomukhasana, Ustrasana, Balasana, Paschimottanasana or Baddha Konasana. You can also simply sit in Dandasana and shake the legs a little after doing Vajrasana. 

Variations of Vajrasana

Easy variation

If sitting directly on your heels proves too challenging, consider placing a pillow or cushion between your thighs and heels for added support. It’s important to listen to your body; if you experience discomfort or if the pose restricts blood flow to your lower extremities, release the legs early to avoid any potential issues.

Advanced variation

‍To intensify the pose, try flexing your toes while sitting on your heels in this yoga posture. This action provides a deeper stretch for the toes, adding an extra challenge to the practice.

Advice for Beginners

Start by practicing Vajrasana for a minute or so. Gradually, as you get more comfortable in the pose, you can practice it for 4-5 minutes even after a meal. It will help in digesting food as it reduces blood flow to the lower half of the body and increases circulation to the upper body. Remember to keep your shoulders relaxed and allow them to soften away from your ears. Keep your chest open and broad, with your shoulder blades drawing gently down the back. Avoid hunching or rounding the shoulders forward, maintaining a sense of openness and spaciousness across the chest.

Shvasa tips

• Ensure your spine is erect, shoulders are relaxed, and knees are directly under your hips with the tops of your feet flat on the floor. This alignment supports the correct posture and prevents strain on the joints.
• Always pay attention to any discomfort or strain during the pose, especially in the knees or ankles. If you feel any pain or numbness, gently release the pose or use props like cushions for support.
• Focus on deep, steady breathing to enhance relaxation and promote a sense of calm during the pose. Allow your breath to flow naturally, guiding you through the practice with ease and mindfulness.

Learn how to practice Vajrasana the right way, with modification and props, from an experienced teacher LIVE on Shvasa.