Vajrasana, Thunderbolt Pose, or Diamond Pose, is a kneeling asana in hatha yoga and modern yoga as exercise. Medieval texts describe a variety of poses under this name.
The practitioner sits on the heels with the calves beneath the thighs. There is a four finger gap between the kneecaps, and the first toe of both the feet touch each other and sit erect.
The name comes from the Sanskrit words vajra, a weapon whose name means “thunderbolt” or “diamond”, and asana (आसन, āsana) meaning “posture” or “seat”.
How to do the Vajrasana pose:
You can get into the Vajrasana pose in six simple steps:
- Start by kneeling on the floor. Consider using a yoga mat for comfort.
- Pull your knees and ankles together and point your feet in line with your legs. The bottoms of your feet should face upward with your big toes touching.
- Exhale as you sit back on your legs. Your buttocks will rest on your heels and your thighs will rest on your calves.
- Put your hands on your thighs and adjust your pelvis slightly backward and forward until you’re comfortable.
- Breathe in and out slowly as you position yourself to sit up straight by straightening your spine. Use your head to pull your body upward and press your tailbone toward the floor.
- Straighten your head to gaze forward with your chin parallel to the floor. Position your hands palms down on your thighs with your arms relaxed.
Some benefits of Vajrasana also include:
- aiding in digestion
- relieving or preventing constipation
- strengthening pelvic muscles
Although not supported by clinical trial data, proponents of yoga suggest that Vajrasana is one of the best poses for concentration and meditation. It offers other benefits, such as:
- helping keep the mind calm and stable
- curing digestive acidity and gas formation
- helping to relieve knee pain
- strengthening thigh muscles
- helping to relieve back pain
- strengthening sexual organs
- helping in treatment of urinary problems
- increasing blood circulation to the lower abdominal region
- helping to reduce obesity
- helping reduce menstrual cramps
How to make the Vajrasana pose more comfortable:
- If you find the Vajrasana pose uncomfortable, ask your yoga instructor to make sure that you’re doing it correctly. Some techniques you can 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 back.
- 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 some of your weight, this can take pressure off ankles and knees.
Precautions of Vajrasana:
Before starting a yoga program, consult with a doctor. They can offer advice on how yoga will impact your current health and suggest ways to avoid potential problems.
Yoga practitioners suggest avoiding Vajrasana if you have:
- a knee problem or have recently undergone knee surgery
- a spinal cord condition, especially with the lower vertebrae
- intestinal ulcers, a hernia, or any other intestinal problems such as an ulcer or hernia
If you’re pregnant, ask your doctor about Vajrasana. Some feel it should be avoided. Others feel it’s OK if you keep your knees apart to avoid stressing your abdomen. Your doctor is familiar with your situation and can give you a personalized recommendation.
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