The popularity of yoga has been on the rise globally because of all the benefits it offers. Though all the asanas are equally important, Vajrasana help makes it one of the most popular and unique poses. That is because Vajrasana is one of the asanas you can practise after a meal. The culmination of the two Sanskrit words, Vajra and asana, forms Vajrasana. As per Hindu mythology, Vajra refers to Lord Indra’s mythical weapon, the thunderbolt, which symbolizes indestructibility and strength. In other words, Vajrasana calms the mind while strengthening your body.

There are a total of 52 pose variations of Vajrasana. One can use the appropriate variation per the flexibility of the one practising the asana because one interpretation might be easy for one person but difficult for others. Vajrasana is known by names such as Kneeling pose, Diamond pose, Thunderbolt pose, Adamantine pose and Pelvic pose.

This article explores the Vajrasana benefits, how to perform the pose and much more. Read on!

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Steps To Do Vajrasana for Beginners:

Here are the simple steps you can follow to practice Vajrasana yoga efficiently:

  • Kneel on the yoga mat while keeping your lower legs together while stretching them backwards. Keep your heels and big toes as close as possible.
  • You can place a rolled towel underneath the ankle arch for support if you have stiff ankles.
  • Now lower your body gently where your thighs are resting on your calf muscles and buttocks on your heels.
  • Set your gaze forward with your head straight and place your hands on your knees.
  • Carefully observe your breathing and how you inhale and exhale.
  • You can also chant OM to keep your mind calm and concentrated.
  • Try to remain in this position for about 5 to 10 minutes.

See More: Corpse Pose

How Long To Sit in Vajrasana (Diamond Pose)?

Start practising Vajrasana for about 3 to 4 minutes if you are a beginner. You can increase the duration to 5 to 10 minutes as you progress. For example, you can practice the Vajrayana yoga pose on an empty stomach after lunch or dinner, which makes this pose all the more special. You can increase the duration of this asana to 15 to 20 minutes, depending on your comfort and strength.

Health Benefits of Vajrasana Yoga Pose:

Though several health benefits are associated with practising Vajrasana, the key is a regular practice of this asana. To reap more benefits of this excellent yoga pose, perform rhythmic and slow breathing along with the pose.

Improves Blood Circulation:

The Vajrasana pose improves the blood flow in the pelvic region specifically. However, it also helps regulate blood flow to the entire body when combined with proper breathing.

1. Improves Posture:

Keeping your back firm and straight is one of the critical elements of practising Vajrasana. A better posture helps your body absorb Vajrasana benefits efficiently.

2. Vajrasana for Digestion:

Performing Vajrasaba helps improve bowel movements and relieves constipation by increasing blood flow in the stomach while obstructing blood flow to the thighs and legs. You can also eliminate acidity and flatulence and ensure your body absorbs nutrients efficiently by practising Vajrasana. In addition, since it helps with digestion, it is good to perform Vajrasana after meals.

3. Relieves Lower Back Pain:

Vajrasana provides relief from occasional pain and discomfort by strengthening your back muscles. You can enhance your lower back and relieve pain caused by sciatica by practising this pose regularly.

4. Strengthens Pelvic Floor Muscles:

Vajrasana can be a powerful tool for women suffering from stress urinary incontinence by increasing blood circulation in the pelvis. In addition, you can strengthen the pelvic floor muscles with this pose.

5. Calms Your Mind:

Other prominent Vajrasana yoga benefits include improving concentration and reduction of stress. You will also be able to deal with anxiety and depression while keeping your mind composed and calm because of the breathing exercises during Vajrasana.

6. Improves Sleep:

Vajrasana improves your sleep quality because it helps control your anxiety and stress, keeping your mind calm.

7. Aids In Weight Loss:

Weight loss is one of the benefits of performing Vajrasana after a meal because this pose boosts digestion by improving blood flow to your stomach.

8. Eases Menstrual Cramps:

Vajrasana also helps ease menstrual cramps by improving the blood flow to the pelvic region.

9. Strengthens Sexual Organs:

Vajrasana or thunderbolt pose nourishes the reproductive organs by improving blood flow. It positively impacts the reproductive health of both men and women by strengthening the sexual organs, thereby improving sexual performance.

See More: Pavanamuktasana Steps

Precautions To Be Taken While Doing Vajrasana:

Here are a few things one needs to remember while practising Vajrasana, though this asana is perfectly safe.

  • Avoid practising this asana if you have undergone knee surgery recently or have any knee problems.
  • Pregnant women should avoid putting pressure on their abdomen. To achieve the same, pregnant women should keep their knees slightly apart.
  • Though this asana requires you to sit erect, try not to overuse your lumbar spine or over arch.
  • Practice the Vajarasana yoga under the guidance of a yoga instructor if you are suffering from any issues related to the large or small intestine, like intestinal ulcers or hernia.

Vajrasana yoga is one of the best asanas that one can perform even after having a meal because this pose can improve digestion and ease constipation. However, despite Vajrasana’s numerous benefits, this asana might not suit everyone. This is why going through this article will help you practice this pose efficiently and reap its benefits. Once you’ve mastered the initial posture, you can try an advanced pose to help you resolve many health issues. Don’t forget to let us know if you found this article helpful!

See More: Kapalbhati Pranayama Benefits

Disclaimer: The information provided in this article is based on research and not a replacement for a professional opinion. The website is not responsible for the accuracy and authenticity of the data.

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1. What are the things you should know before performing Vajrasana?

As we all know, it is advised to practice yoga on an empty stomach. However, Vajrasana is one of the few exceptions where you can safely practice even after a meal. Performing this pose promotes proper and effective digestion right after having food.

2. Which is better, walking or Vajrasana?

Walking after meals keeps the energy diverted from digestion, which is why yoga practitioners suggest not walking after a meal. Instead, it is advised to let your body relax and redirect the energy for digestion by sitting in Vajrasana.

3. Is it okay to include Kapalbhati while practising Vajrasana?

Yes! while sitting down and practising Vajrasana, you can incorporate Kapalbhati. This inclusion keeps your respiratory system healthy and hale.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.