10 Vajrasana Benefits and How to Do It
“Vajra” and “asana” combine to form the word “Vajrasana,” which is derived from Sanskrit. As a Hindu mythological weapon, the Vajra is known as a thunderbolt. It’s a symbol of power and resiliency. Yogic pose or asana means “posture.” Vajrasana is one of the most beginner-friendly asanas. It strengthens the body and soothes the mind.
What is Vajrasana?
Vajrasana, also known as the diamond or thunderbolt pose, is one of the most basic yoga poses. It strengthens the body like a diamond.
The best asana for stomach problems is this one. A meal is not required to practice this asana in yoga. People of any age can perform this asana. Vajrasana benefits include strengthening your digestive system and enhancing your overall health. In addition, it helps to lengthen your spine, which improves posture.
Different Terms for Vajrasana
- Adamantine Pose
- Pelvic pose
- Thunderbolt pose
- Diamond pose
- Kneeling pose
How to Perform Vajrasana Pose
Even though Vajrasana is a simple asana, getting it right is critical. For example, the diamond pose can be achieved by following these instructions.
- You can kneel on the floor or use a yoga mat for sitting.
- Straighten your legs out in front of you by bringing your knees and ankles together. The big toes should be touching the bottoms of the feet.
- Exhale as you recline your seat. It is recommended that your buttocks and thighs rest on your heels, and your calves rest on your calves.
- Maintain a straight spine, neck, and head. Begin deep breathing as you close your eyes.
- Feel free to tuck your thighs and pelvis slightly backward and forward until you are at ease.
- Keep your head up and look ahead. Face the floor with a chin that is parallel to the ground.
- To keep your elbows straight, place one palm on each knee and the other on the other knee.
- Maintain an average rate of inhalation and exhalation.
- Take a slow, deep breath for four counts, and then slowly exhale for eight.
- Begin by slowly raising your lower legs off the floor until you are in a kneeling position. Then slowly get up.
Duration of Vajrasana
Vajrasana is an excellent place to start if you’re a beginner. As you get better, you can gradually increase the time to 5-7 minutes.
After lunch or dinner, you can do a diamond pose to relax your body and mind. This pose can be done with or without food if you prefer. The asana can be held for as long as 15-20 minutes, or even longer, depending on your level of strength and comfort.
10 Vajrasana Benefits
Vajrasana has a slew of advantages for one’s health. As a result, regular practice of this asana can significantly impact your physical and mental health.
Please take advantage of this excellent yoga pose by practicing slow and steady breathing with it.
1. Enhances Blood Circulation
Vajrasana is an excellent way to improve your blood flow. It has a direct effect on the blood flow in the lower abdomen. Breathing regulates the entire body’s blood flow simultaneously.
2. Improves Posture
If your back isn’t straight and firm, Vajrasana won’t work for you! This asana’s benefits can be better absorbed when your posture is improved in this way.
3. Improves Digestion
Many benefits accrue to our digestive system when we practice Vajrasana. Improved bowel movements and alleviation of constipation can be achieved by blocking blood flow from the legs and lower legs to the abdomen.
It also helps to relieve flatulence (gas) and acidity, which are common side effects of yoga. As a result, your body is better able to absorb nutrients. Vajrasana is a good practice to perform after a meal because it aids in digestion.
4. Gives Relief from Lower Back Pain
By strengthening the lower back muscles, Vajrasana can provide temporary relief from pain and discomfort. Sciatica sufferers benefit from it as well. Vajrasana can help you strengthen your lower back if you practice it regularly.
5. Builds Pelvic Floor Muscles
Vastly improving our pelvic floor muscles and promoting better blood flow are two benefits of practicing Vajrasana. Stress urinary incontinence sufferers will benefit greatly from this product.
6. Helps to Calm the Mind
Vajrasana is a stress-relieving and concentration-improving asana. Depression and anxiety can be treated more effectively with it. In Vajrasana, the practice of breathing exercises helps to maintain a calm and composed state of mind.
7. Improves Sleep
The practice of Vajrasana reduces feelings of tension and anxiety. It calms the mind and improves the quality of your slumber by relaxing the body.
8. Helps in Weight Loss
By increasing blood flow to the stomach, Vajrasana aids digestion. The absorption of nutrients is improved, and belly fat is reduced when digestion is improved.
9. Strengthens Sexual Organs
In addition to boosting blood flow, Vajrasana nourishes the reproductive organs. Men and women’s sexual organs benefit from it. Reproductive health benefits are an additional benefit of better sexual performance.
10. Helps Ease Menstrual Cramps
Vajrasana increases blood flow to the lower abdomen and the lower back. Because of this, it alleviates menstrual pain. Strengthening the pelvic muscles during childbirth is another benefit of this supplement.
Precautions for Performing Vajrasana
- If you have recently had knee surgery or are experiencing knee pain, you should not attempt Vajrasana.
- As a precaution for pregnant women, pregnant women can practice Vajrasana, but they should keep a more considerable distance between their knees.
- A certified yoga instructor should be consulted for Vajrasana if you have a hernia or intestinal issues.
- Stay away from this asana if you’re prone to back issues like slipped discs.
- Vajrasana should be avoided by anyone with problems with their feet, ankles, or knees.
- Vajrasana is not recommended for people with severe arthritis.
Supta Vajrasana: More Intense Version of Vajrasana
Supta Vajrasana, or the reclined thunderbolt posture, is a more challenging variation of the basic Vajrasana. These are the steps you need to follow to perform this version.
- Sit upright in Vajrasana, and then slowly lean backward without jerking.
- Squat with your arms extended in front of you; first one forearm, then the other
- The back should remain arched, and the head should rest on the floor.
- Gently place the crown of your head on the floor if you can’t get your entire head to touch the ground.
- Only a certified yoga instructor should lead you through this variation at the beginning stages of your yoga journey.
- Activating the adrenal glands with this pose improves breathing and blood flow to the brain.
Despite its simplicity, there are numerous health benefits to practicing Vajrasana. Moreover, it is one of the best meditative positions to adopt to improve concentration.
During meditation and ‘Dhyaan,’ yogis spend long periods in this pose. Moreover, in many religious practices, the carriage is an integral part. This alone is a testament to the peace of mind it promotes.
One of the best things about Vajrasana is that it can be done right after eating, unlike other yoga poses. It’s best to do it after a meal because it aids in the digestion of the food. Several other asanas based on Vajrasana include Gomukhasana, Ustrasana and Shirshasana.
This asana is appropriate for people of all ages and abilities. However, you should take extra precautions if you have knee problems or a leg injury. A trained yoga instructor should only perform Vajrasana.
You can begin your yoga practice with this asana. Just a few minutes of Vajrasana can profoundly affect your health. So grab your yoga mat and practice Vajrasana to reap the many health benefits of this yoga asana.