How to Do Vajrasana Pose in Yoga

Here you can get information about How to Do Vajrasana Pose in Yoga. The Vajrasana pose is one among the simpler yoga poses, and it’s actually considered a sitting pose, meaning you’ll hold the pose for long periods of time while you breathe or meditate. With this pose, you essentially kneel then sit back on your legs to require the load off your knees. If you find the pose uncomfortable, you’ll make a few adjustments to extend your comfort.

How to do Vajrasana (Adamantine Pose)

  • Sit together with your legs stretched straight ahead of you.
  • Now, fold both the legs and sit during a kneeling position, keeping the hips on the heels; the toes should mean behind you, and your big toes should touch one another at the rear. If you’re a beginner, you’ll want to stay a cushion under your feet for comfort to stop ankle pain. You’ll also prefer to keep a cushion or blanket above the feet and below the knees, just in case of knee pain.
  • Sit comfortably on Hell formed by the parted heels.
  • Keep your head, neck, and spine during a line. Place your palms on your thighs, facing upwards.
  • If you’re a complicated yoga practitioner, hold this pose for about quarter-hour, while taking long, deep breaths. Beginners may start with about 30 seconds, consistent with their comfort level.
  • Exhale and relax.
  • Straighten your legs.

How to make the Vajrasana pose more comfortable

If you discover the Vajrasana pose uncomfortable, ask your yoga instructor to form sure that you’re doing it correctly. Some techniques you’ll use to ease discomfort include:

  • For ankle pain, consider putting a folded blanket or other uniform padding under your shins. Position the blanket so your toes hang off the rear .
  • For knee pain, consider placing a rolled or folded blanket or towel across your calves and tucking it behind your knees.
  • For sitting discomfort, place a yoga block between your feet horizontally. By supporting a number of your weight, this will take pressure off ankles and knees.

Benefits of Vajrasana

There are variety of studies that indicate Vajrasana has positive health benefits, including:

  • A little 2010 study of 12 patients concluded that yogic procedures, including Vajrasana, helped reduce discomfort for people with lower back pain.
  • A 2011 article indicated that Vajrasana is one among the poses — alongside Padmasana, Halasana, Shavasana, and Paschimottanasana — that’s useful for hypertension.
  • A 2009 study of 30 men concluded that yoga training poses, including Vajrasana, may improve concentration-based performance.

Some benefits of Vajrasana also include:

  • Aiding in digestion
  • relieving or preventing constipation
  • strengthening pelvic muscles

Although not supported by clinical test data, proponents of yoga suggest that Vajrasana is one among the simplest poses for concentration and meditation. It offers other benefits, such as:

  • Helping keeps the mind calm and stable
  • curing digestive acidity and gas formation
  • helping to alleviate knee pain
  • strengthening thigh muscles
  • helping to alleviate back pain
  • strengthening sexual organs
  • helping in treatment of urinary problems
  • increasing blood circulation to the lower abdominal region
  • helping to scale back obesity
  • helping reduce menstrual cramps

Unique elements of Vajrasana:

  • This is often the sole yoga asana you’ll do after eating. If you sit in Vajrasana after your meals, food gets digested well.
  • This asana reduces the flow of blood to the lower regions, increasing circulation to the upper parts – gastrointestinal system, lungs, and brain.
  • The special aspect of this pose is that it’s the bottom pose – many other asanas like Gomukhasana, Ustrasana, and Shishuasana begin. One also can sit in Vajrasana while doing pranayamas. And yet, it’s beneficial to easily sit during this posture as well!

Yoga brings several health benefits that develop the body and mind, but isn’t a substitute for medicine. Do learn the asanas under the supervision of a trained Sri Sri Yoga teacher, after consulting a doctor if you’ve got a medical condition.


While this pose is extremely beneficial, there are some precautions that you simply got to take.

  • Avoid this asana just in case you suffer from a knee problem, otherwise you had gone to surgery within the knees recently.
  • Pregnant women got to keep the knees slight away while they practice this asana such it doesn’t put pressure on the abdomen.
  • Just in case you’ve got vertebral column ailments, especially on the lower vertebrae, you ought to avoid this pose.
  • People affected by a hernia, intestinal ulcers or the other ailments associated with small or large intestines should only practice this yoga under the right guidance of a yoga teacher.
How to Do Vajrasana Pose in Yoga

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