31 Jan Vajrasana – The Adamant Posture
This yoga posture has been named after the shape it takes – that of a diamond or thunderbolt. One can sit in Vajrasana at the time of doing pranayamas. This yoga posture is pronounced as vahj-RAH-sah-na.
It enables the development of bala, strength, but of a divine nature. Vajrasana is the posture that enhances strength, concentration, stability and virility. It is the only posture that can be practised after a meal.
Method of Practice:
- Assume a kneeling position on a mat with your knees touching each other. Let your toes touch each other and the heels remain apart.
- Lower your body and sit comfortably on the hollow formed by your toes and heels. If you are a beginner use your hands to lower yourself down. You may use a soft mat initially.
- Hold your body erect and your head, neck and body in a natural line, the abdomen held in normal contour.
- Place your hands upon your knees with your palms facing downwards.
- Close your eyes and passively observe your breath or keep your gaze fixed at one point. Sit for around 5 to 10 minutes.
- Slowly open your eyes and gently assume the starting position, unwind your legs and gently stretch your legs forward as in a sitting position.
Limitations / Contraindications:
- Acute arthritis.
- Very high or low blood pressure.
- When you are feeling low or depressed this posture helps if you keep your eyes open and the awareness directed at keeping your body still.
- There is a correction of the posture as the spine is automatically held erect.
- It stretches the thighs, calves, ankles and hips.
- It stretches the spine.
- It offers uniform postural fixity and corrects postural defects.
- It improves blood circulation to the abdominal region thus helping improve digestion.
- It is beneficial if you suffer from sciatica or severe lower back problems or constipation or stomach disorder or digestive problems or acidity Flexibility of the lower limbs develops.
- Flexibility of the lower limbs develops.
- The generative organs are toned along with toning of the muscles of the hips, thighs and calves.
- It provides relief from urinary problems.
- This posture calms the mind and relaxes the nerves.
- Slow and rhythmic breathing in this position can induce a meditative state.
- Awareness of thoughts and mindfulness increases as you learn to be in the present.
- Ankle plantar flexors
- Ankle dorsi, knee, hip and shoulder joint flexors