Vajrasana, also called thunderbolt or diamond pose, is a seated yoga pose. It has strong ties to ancient Indian practices.
Unlike most yoga asanas, practitioners can also perform Vajrasana after meals, which makes it quite unusual. It is valued for many benefits. It helps with digestion, calms the mind, and relaxes the body for meditation and pranayama.
Vajrasana may look simple, but it is a holistic pose. It provides many physical, mental, and spiritual benefits.
Table of Contents
History of Vajrasana Diamond Pose
Vajra or vajrasana has two meanings. “Vajra” means diamond or thunderbolt.
“Asana” means sitting or posture. In Hindu culture, people refer to Vajra as the shield of Lord Indra, symbolizing strength and indestructibility. Equally, when one adopts this pose, the body becomes firm and stable like a Vajra.
Traditionally, sages and meditators used to adopt this posture for a long duration during meditation. This pose helps with digestion. One of the few asanas you can do right after eating.
How to do Vajrasana Pose Step-by-Step Instructions:
Vajrasanasana pose: Begin by kneeling on the ground, sitting back with your legs crossed beneath you. Ensure your knees are close together. Your toes should meet, while your heels remain slightly apart, forming a cradle for your buttocks.
- Sit down and gently lower your hips towards your feet, ensuring your buttocks rest comfortably on your heels. Your thighs should rest on your shins.
- Posture: Maintain a straight back and gaze forward. Relax your shoulders while keeping them upright.
- Hands: Rest your palms on your thighs or knees. You can also adapt this with other mudras like ‘Chin Mudra’ or ‘Gyan Mudra’.
- Breathing: Close your eyes and breathe in slowly and deeply, being aware of both your breath and your body.
- Beginners can start with a practice of two to five minutes. They can slowly increase this to 15 to 20 minutes. This is especially true for meditation or pranayama sessions.
Vajrasana Benefits
Health benefits of Vajrasana pose
1. Promotes digestion
One of the most well-known benefits of Vajrasana is that it aids digestion. The pose helps to reduce blood circulation in the lower limbs and increase flow in the stomach area. Especially people who suffer from indigestion, bloating or flatulence find this pose extremely helpful.
2. Improves blood circulation
Bending both legs under the body in Vajrasana helps improve blood flow in the pelvic area and abdomen. This improves the function of the abdominal organs and metabolism.
3. Helps to promote mindfulness and meditation
Vajrasana serves as a permanent posture for meditation or pranayama. As the grounding posture calms the mind, it helps to reduce anxiety and promote mindfulness. In addition, the upright spine and symmetrical posture allows energy to flow freely and inspires the spine.
4. Relief from back and leg pain
The posture also helps to improve posture, which helps chronic back pain and tension caused by poor spinal alignment. Especially when practiced regularly, it relieves tension in the lower back and legs.
5. Improves joint flexibility
Gentle bending of the ankles and knees helps to maintain flexibility in the lower joints. For people who live a sedentary lifestyle, this can help reduce joint stiffness from not moving enough.
6. Strengthens the pelvic floor muscles
Vajrasana helps strengthen the pelvic floor muscles in women. It can also help with issues like menstrual cramps and urinary incontinence.
7. Helps during pregnancy
Vajrasana can help pregnant women. It promotes blood flow to the pelvis and aids digestion. It also supports mental relaxation. This is true when practiced carefully and with professional guidance.
Vajrasana variations
Although the classic form of Vajrasana is quite simple, there are a number of variations of this pose. Some make the pose more challenging, others make it easier for a specific purpose:
1. Supta Vajrasana (Reclined Thunderbolt pose)
In this variation, the practitioner leans back in Vajrasana. They continue until they are lying flat on their back. They can stretch their arms above their head or rest them beside their body. This variation stretches the abdomen and hips considerably, but is not suitable for beginners or people with back problems.
2. Parvatasana in Vajrasana (mountain pose in Vajrasana)
Practitioners perform this pose with their arms stretched upwards, and they often use it during pranayama sessions or as part of a warm-up.
3. Yoga Mudra in Vajrasana
To do this, sit in Vajrasana and interlock your fingers behind your back. This opens your chest and shoulders and helps increase flexibility.
Contraindications and Precautions
Vajrasana is easy and safe to perform even for beginners. However, the following people should be more cautious:
- Knee Injuries: People with knee or ankle issues should avoid this pose. They can also use props like cushions or yoga blocks to modify it.
- Spinal Disorders: Persons with herniated discs or other back injuries should see a doctor prior to performing this pose.
- Pregnancy After Trimester 2: This pose can be helpful. However, like other prenatal yoga poses, you need the instructor’s consent and guidance.
- Varicose Veins: Some people with varicose veins sit cross-legged for a long time. This can make the condition worse.
Practice Recommendations
A towel or soft mat may be used to ease the pressure on the ankles and knees.
You can place a support cushion to aid those whose buttocks do not reach their heels.
For the best results in digestion, practice yoga after meals. However, those experiencing severe bloating or cramps should not practice.
Scientific and Ayurvedic Perspective
Contemporary studies corroborate the traditional stance that Vajrasana aids in digestion and helps control diabetes and hypertension. Research shows that practicing it after meals helps alleviate gastric discomfort.
Many people believe that Vajrasana aids in balancing the vata and kapha doshas in Ayurveda. It also supports agni, or the digestive fire, which is critical to overall wellness in Ayurvedic medicine.
Spiritual Meaning
In yogic wisdom, Vajrasana is perceived as a grounding pose that connects the body to the spirit. A straight spine helps energize the kundalini. This allows energy to flow up the sushumna nadi. This makes the pose great for meditation, japa, or pranayama.
In addition, it cultivates focus and quiet, allowing one to go beyond the physical layers, towards the silence within.
Applying Vajrasana to Everyday Life
Due to the ease of its execution and versatility, Vajrasana can be integrated into daily life. Here are some specific suggestions:
- Assuming Vajrasana for 5-10 minutes after having lunch or dinner.
- Starting your meditation or pranayama session in Vajrasana.
- Mindfulness or gratitude journaling done in this pose.
- Recalling stressful periods of the day and using Vajrasana as a grounding pose.
Vajrasana may look simple, but in truth is a powerful and effective pose. It helps yoga practitioners by improving digestion and posture. It also promotes calmness in the mind and spirit alignment.
This pose provides comfort for both new and experienced yoga practitioners. It connects the body, mind, and spirit.
When practicing mindfulness in Vajrasana (Thunderbolt Pose), you do not just sit. You find quietness, balance, and strength. You embody the spirit of a thunderbolt, which is where this pose gets its name.
