vajrasana tyi blog

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:

Starting Position

  1. Assume a kneeling position on a mat with your knees touching each other. Let your toes touch each other and the heels remain apart.
  2. 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.
  3. Hold your body erect and your head, neck and body in a natural line, the abdomen held in normal contour.
  4. Place your hands upon your knees with your palms facing downwards.
  5. Close your eyes and passively observe your breath or keep your gaze fixed at one point. Sit for around 5 to 10 minutes.
  6. 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:

  1. Acute arthritis.
  2. Very high or low blood pressure.
  3. 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.




  1. There is a correction of the posture as the spine is automatically held erect.
  2. It stretches the thighs, calves, ankles and hips.
  3. It stretches the spine.


  1. It offers uniform postural fixity and corrects postural defects.
  2. It improves blood circulation to the abdominal region thus helping improve digestion.
  3. 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.
  4. Flexibility of the lower limbs develops.
  5. The generative organs are toned along with toning of the muscles of the hips, thighs and calves.
  6. It provides relief from urinary problems.


  1. This posture calms the mind and relaxes the nerves.
  2. Slow and rhythmic breathing in this position can induce a meditative state.
  3. Awareness of thoughts and mindfulness increases as you learn to be in the present.

Muscles Involved:

  1. Ankle plantar flexors
  2. Ankle dorsi, knee, hip and shoulder joint flexors

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