Vajrasana, named after its diamond-like shape, is a powerful yoga posture that can be performed while doing pranayamas. Pronounced as vahj-RAH-sah-na, this posture enhances divine strength and stability, and is unique in that it can be practiced immediately after a meal.
Starting Position:
1. Begin by kneeling on a mat with your knees touching each other. Ensure that your toes are also touching, with your heels remaining apart.
2. Lower your body gently onto the hollow formed by your toes and heels. Beginners can use their hands to assist in lowering themselves, and a soft mat can be used initially for comfort.
3. Maintain an erect posture with your head, neck, and body aligned naturally. Keep your abdomen in its normal contour.
4. Place your hands on your knees with palms facing downwards.
5. Close your eyes and either passively observe your breath or focus your gaze on a fixed point. Sit for approximately 5 to 10 minutes.
6. Slowly open your eyes and gently return to the starting position. Unwind your legs and stretch them forward into a sitting position.
Limitations / Contraindications:
Acute arthritis
Very high or low blood pressure
When feeling low or depressed, keeping your eyes open and focusing on stillness can be beneficial.
Physical Benefits:
Posture Correction: The spine is automatically held erect in Vajrasana.
Muscle Stretch: This posture stretches the thighs, calves, ankles, and hips.
Spinal Stretch: It provides a good stretch to the spine.
Postural Fixity: Vajrasana offers uniform postural fixity and helps correct postural defects.
Improved Digestion: It enhances blood circulation to the abdominal region, aiding in digestion.
Relief from Ailments: This posture is beneficial for sciatica, severe lower back problems, constipation, stomach disorders, digestive issues, and acidity.
Increased Flexibility: It promotes flexibility in the lower limbs.
Toning of Muscles: The generative organs, as well as the muscles of the hips, thighs, and calves, are toned.
Urinary Relief: It provides relief from urinary problems.
Mind Calmness: Vajrasana calms the mind and relaxes the nerves.
Meditative State: Slow and rhythmic breathing in this posture can induce a meditative state.
Increased Awareness: It enhances awareness of thoughts and mindfulness, helping you stay present.
Muscles Involved:
Ankle plantar flexors
Ankle dorsi, knee, hip, and shoulder joint flexors
Vajrasana offers numerous benefits that enhance both physical and mental well-being, making it a valuable addition to your yoga practice.
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