Vajrasana is one of the important and easiest yoga poses. With regular practice, it can bring a lot of health benefits. Before getting into how to do let me list a few benefits the pose offers.
Benefits of Vajrasana:
- Vajrasana plays a key role in keeping your mind calm and stable.
- It emulates Vajra Nadhi. Regular practice improves digestion.
- It helps in relieving or preventing constipation.
- Vajrasana is one of the easiest yoga poses.
- It strengths back. This is one of the main advantages of Vajrasana. It helps people suffering from lower back pain problems and sciatica.
- It helps in strengthing pelvic muscle.
- According to a study, when done with Padmasana, Halasana, Shavasana, and Paschimottanasana, Vajrasana helps to relieve hypertension.
- According to a study conducted in 2009, Vajrasana along with other training poses helps to improve concentration based performance.
- It is one of the best poses to treat labor pain and menstrual cramps.
- It cures digestive acidity and stops unwanted gas formation.
- It Stenghetns sexual organs
- Helps to treat urinary problems
- Plays a vital role in increasing blood circulation to the lower abdominal region.
- It helps to reduce obesity.
- Strengthens thigh muscles.
- Relieves knee pain.
How to do Vajrasana
Vajrasana can be done in six simple steps
- Relax and kneel on the floor. It is advisable to use a yoga mat for comfort.
- After kneeling on the floor/yoga mat stretch your knees and ankles together and point your feet in line with your legs. Make sure that the bottoms of your feet are facing upwards and toes touching the ground.
- Now slowly exhale as your buttocks rest on your heels and thighs on calves.
- Adjust your pelvis forward and backward and put your hands on your thighs.
- Straighten your spine and breathe in and out slowly. Now pull your body upwards using your head and press the tailbone towards the floor.
- Try to bring your chin parrel to the floor and keep your hand palms on your thighs and keep your arms relaxed.
That’s it. Repeat this three to five times.
Vajrasana for Knee and Ankle Pain
Vajrasana for Knee Pain: If you are suffering from knee pain place a soft towel or blanket across your calves and tuck it behind your knees.
Vajrasana for Ankle Pain: Place a folded blanket under your shin and position the blanket so that your toes hang off the back.
Who shouldn’t do Vajrasana
- People with a regular knee problem
- If you had any surgeries in the recent past, you should either consult your doctor or yoga trainer before doing Vajrasana.
- People with pain on the spinal cord
- People with intestinal problems.
If you are pregnant it is strictly advisable to consult your doctor. There are certain poses to avoid during pregnancy and your doctor will be the person to give the right advice.
“It is a pose that comes when you kneel and sit on your knees, bringing your hips on your heels. The asana give your quadriceps a nice stretch,” Anju Kalhan, a yoga expert
Vajrasana is one of the best poses for meditation. Initially, you may find it difficult due to intense stretching but once you get used to it you may even hold the pose for 20 mins with ease.