How To Do Vajrasana (Thunderbolt Pose) – Steps, Benefits, Precautions
In Hindu culture:
Vajra is the weapon of Indra – the king of gods.
Vajra is the major nadi which controls the sexual energy in the body.
Vajrasana Pose, also known as thunderbolt pose, diamond pose or zen pose, is very beneficial to the reproductive and digestive organs and relatively easy to perform as well.
Vajrasana is a Sanskrit word which signifies firmness as this asana gives you firm sitting posture. Perhaps, it is the only yogasana which can be performed even after the meals, and which helps in digestion. In fact, one should start sitting in Vajrasana for about fifteen minutes after every meal specially night meal to get rid of the problems of indigestion, gas, constipation, and acidity.
You can always perform this asana empty stomach. It is a best alternative of padmasana and the best pose for meditation and breathing exercise such as kapalbhati pranayama. In fact you can perform this asana while watching TV or doing any other work which requires sitting. This is the easiest asana to perform for anybody, and one can sit in this asana for a very long time comfortably.
Steps to do Vajrasana
- Sit with the folded knees, and keep the soles (heels) of the feet on both sides of the buttocks.
- Sitting position should be in such a way that the calves must touch the inner thighs, toe to the knee should touch the ground, and spine should be erect. Keep the knee close touching each other, and not apart.
- Now, relax the body and put the weight of the body entirely on the ankles. Put both the hands straight on the knees. Keep the neck and head in one straight line.
- Close the eyes and try to concentrate on the breathing by observing the inhalation and exhalation process. Focus on the slow and rhythmic breathing; this will calm your mind. One can also perform other breathing exercises such as anulom-vilom, kapalabhati or bhramari.
- Initially, there will be pain in the knee and ankle area. When feeling pain, undo the asana, relax, and start again.
- Once you will start practicing it, you will feel comfortable. You may also rub (massage) the knee while sitting in the Vajrasana.
- To release the asana, remove the hands from the knees and put them on the ground in front of you, and try to push the ground and move your body to any of the sides in a normal sitting position.
- You will feel little stretch in your thigh muscles, which is ok. Start with 5-10 minutes sitting and extend it up to 30 minutes.
Bhu Namana Asana
- Sit in vajrasana, and take both of your arms behind the back, now try to touch the ground with your forehead while keeping both the arms back. Breath normally, stay in this position as long as you feel comfortable.
- Bring your arms in the front and keep them on the knees while sitting in the vajrasana, now slide both the arms in the parallel of the ground in front of you and try to touch the ground with your forehead.
Laghu Vajrasana (Little Thunderbolt Pose)
- Sit in vajrasana, lock your hands on the knees, slowly bend backward, and try to lower the crown on the ground. Keep hands firmly on the knees, press the hips inward during the process, make sure your hands do not slip.
- Another way of doing this asana is to take the pose of supta vajrasana and crawl slowly towards the hip area with the help of your hands keeping your elbows on the ground, this posture will help you to flexi your back muscles which will further help you form the complete little pose.
- Other variations are Kurmasana (Tortoise Pose), Ardha Kurmasana, Utthana Kurmasana, Mandukasana (Frog Pose), Ardha Savasana, Padadirasana, Parvatasana, Ananda Mandirasana, Angushthasana, Supta Vajrasana.
- You can place a pillow or a folded blanket between the buttocks and heels to minimize the strain in case hips are not reaching onto the feet.
- You can also place a soft pillow or one fold blanket under the ankles in case ankles are stretching too much.
Therapeutic Benefits of Vajrasana
- Vajra is an important pulse (nadi) related with the genito- urinary system which control the sensual and sexual energy, vajrasana improves the strength of genital organs and increases the sexual power. Vajrasana also affects the nadi known as’ Kanda’ which is related to 72000 other nadis. In this asana, energy flows from muladhara to sahsradhara which helps in pranayama, concentration and meditation.
- If done regularly, sitting position of vajrasana gets you great relief from waist pain, shoulder pain, problem in spinal cord and pelvic area, and also helps in menstrual disorders and normal delivery. However, pregnant woman should seek doctor’s advice first.
- To distribute blood to all parts of the body, blood travels from the feet to the heart. When you sit in Vajrasana, thighs share some weight of the body which reduces blood circulation in some portions and increase blood circulation to the stomach area. Excess blood circulation increases the functioning of the various glands connected to digestion process which improves digestion power.
- This pose put stress on the abdomen area which helps you with constipation problem, hyper acidity and digestion. It is said that 5-10 minutes vajrasana is equal to a walking exercise, great alternative of walking. Practice this asana for 5-10 minutes after your supper and your digestion will improve drastically.
- In vajrasana, you sit in upright position with your knees folded, which stretches and relieves your back, leg muscles and joints. It also strengthens the foot, leg, knee joints and heels. In fact, 15 minutes vajrasana will cure any kind of leg pain, as it blocks blood to legs for some time.
- Vajrasana is also considered helpful in joint aches, arthritis, weight loss, depression, memory, eyes, hernia, and piles. Those suffering from sciatica and slip disc can practice vajrasana to sit in the meditation pose.
1.Pregnant women should not try this asana.
2.Do not try this asana if you have a knee problem; ankle problem, joint problem, or had a recent knee surgery.
3.Fat person should do this asana carefully, to avoid cramp or pain, using the modifications as suggested above.
4.People with spinal ailments and hernia problem should practice this asana under an expert yoga teacher.