Table of Contents:
- Meaning of Vajrasana (Thunderbolt Pose)
- How to do Vajrasana?
- Beginner’s Tips
- Benefits of Vajrasana
- Precautions and Contra-indications
- Advanced poses of Vajrasana
- Preparatory Poses
- Follow-up Poses
Meaning of Vajrasana (Thunderbolt Pose):
VAJRASANA (वज्रासन) is also known as ‘Thunderbolt Pose’. Here, ‘Vajra’ means ‘Thunderbolt’ and ‘Asana’ means ‘Pose’.
We also know this as ‘Diamond Pose’.
Vajrasana is highly thought of Meditative Posture throughout the World. ‘Vajra’ is also the major Nadi directly connected with the Genito-Urinary System, which regulates sexual energy in the Body.
Note: It is the only Asana which can be practised even after having meals.
How to do it?
1. Kneel on the floor with the knees Close together.
2. Bring the big toes together and separate the heels.
3. Lower the buttocks on to the inside surface of the feet with the heels touching the sides of the hips.
4. Place the hands on the knees, palms down.
5. The Back and Head should be straight but in a relaxed position.
6. Avoid excessive backward arching of the spine.
7. Close the eyes, relax the arms and the whole body.
8. Breathe normally and meditate on the flow of air coming in and going out from both of your nostrils.
9. Remain in this Posture for at least 5-10 minutes. Regular practitioner may increase the duration of sitting to over 30 minutes.
See the below Video.
Feel the sensation in the thighs, buttocks, and spine. Try to do it with closed eyes, it will bring peace and tranquillity to the mind.
After this, one may focus on one’s breathing, i.e. inhalation and exhalation.
Practice this asana for at least 5 minutes after the meal to digest the food quickly and to loosen up the legs. Advanced Practioner can do it for 30 minutes. But it is recommended to start from 5 minutes and then increase with the time.
One may feel pain in thighs, So one should separate it a little.
Beginners may find that their ankles ache after a brief time in Vajrasana. To remedy this, release the posture, sit with the legs stretched forward and shake the feet vigorously one after the other until the stiffness disappears. Then resume the Asana.
Benefits of Vajrasana
1. Helps in Sciatica
It is the best Meditation Posture for the People suffering from Sciatica. Because it helps in keeping your back automatically straight, provided the asana is done perfectly.
2. It is a Preventive measure against Hernia
It prevents you from getting hernia as it would strengthen abdominal muscles and pelvic muscles.
3. helps in Improving Digestion
As it reduces, the blood flow to the legs and directed the blood to flow in entire digestive organs. Hence, Vajrasana overall increases the efficiency of the digestive system, relieving stomach ailments such as hyperacidity and peptic ulcer. Also, helps in curing constipation.
4. vAJRASANA HELPS IN Menstrual disorders
It eases Menstrual disorders by increasing blood flow to the lower abdominal region.
5. Strengthens Pelvic Muscles
It strengthens the Pelvic Muscles, which have multiple benefits in curing many diseases.
6. Improves body posture
Vajrasana helps in improving your Posture by keeping your back straight. It may be difficult to keep back straight in other asanas, but this asana keeps your back straight (which is a prerequisite condition for Meditation) with no effort.
7. Helps in Weight loss
Vajrasana makes your digestive system strong, by directing the blood flow to digestive organs, and hence improves digestion. By regularly practising, it helps in losing weight.
8. Helps to relieve piles
Chronic Constipation may lead to Piles. It is better if we practice Vajrasana daily for a few minutes then it would cure piles by regulating blood flow to lower abdominal regions of the body.
9. Good meditative Asana
Meditation requires keeping the back-straight. So, Vajrasana would help to keep back straight even with no effort.
Note: Initially, it would be difficult to sit in Vajrasana even for a few minutes. But with practice, the pain goes away, and increases the duration of sitting.
10. increases flexibility
Vajrasana involves intensive use of Joints and muscles. This stretches the leg muscles, ankles, thighs, knees etc. and hence increases flexibility.
Precautions and Contra-indications
Although this Asana is one of the simplest Asanas. But there are a few things which may help you while performing this Asana.
1. Vajrasana should not be done in Osteoarthritis. Because it may worsen the condition.
2. Thunderbolt Pose should not be practised in Pregnancy because extra weight may overload the knee joints.
3. If ankles and knees are not sufficiently flexible, then one must not practice Vajrasana and its variations.
4. If you are undergone recent Knee injury then do not practise it.
5. Try not to do this Asana if you’ve pain in Your Knees, ankles, or Joints.
If one wants to go deep into the Vajrasana, then one may practice its advanced variations i.e. Supta Vajrasana and Shashankasana. But it is better to keep in mind the precautions of these advanced poses.
For this Asana, sit in Vajrasana, placing the palms on thighs just above the knees. While inhaling, raise the arms straight above your head.
Now, while exhaling; bend the trunk forward from the hips, keeping the arms and hand straight and it should be in line with the trunk. And, at last, the hands and forehead should rest on the floor in front of the knees.
But, people with very high Blood Pressure, slipped disc, or those suffering from vertigo should not do this.
Sit-in Vajrasana. Slowly bend back, taking the support of right arm and then the left arm. Then bring the top of the head to the ground, making the arch of your back. And Place your hands on the thighs.
Be in that position for a while. Then, Breathe deeply and return to the initial position by taking the support of your arms and elbows.
Try to keep the knees in contact with the floor. People suffering from a slipped disc, sciatica, knee problems, and neck problems should not do this asana.
1). Saral Bhujangasana
3). Tiryak Bhujangasana
5). Ardha Shalbhasana
7). Saral Dhanurasana
4). Matsya Kridasana
Now, you’ve learned about the benefits of Vajrasana, its precautions, etc. So, now you may do it, keeping in mind the contra-indications.
STAY HEALTHY AND MAKE OTHERS HEALTHY !
If you like the post, Don’t forget to share it with others as we know:
SHARING IS CARING!