Vajrasana
Vajrasan– popularly known as the kneeling pose, is derived from ‘Vajra’ meaning Bolt (as in thunderbolt) and ‘asana’ meaning pose. Thus, Vajrasana is thereby referred to as the ‘Thunderbolt’, ‘diamond’ or also the adamantine pose.
Although it is one of the easiest and the most basic asana, it is essential to maintain proper posture to avoid unnecessary pain or injuries. Thus, let us first learn how to position our body for Vajrasana.
How to do Vajrasana
1. Sit usually in the cross-legged position.
2. Slowly touch your knees to the ground and start kneeling over.
3. Touch the two big toes with each other such that a pit is formed between the two feet.
4. Sit over this pit formed comfortably by shifting the entire bodyweight to the ankles.
5. Keep the spine erect and rest your hands on the thighs.
It might appear to be slightly difficult in the beginning but with sufficient practise, it would be really easy and effortless!
Benefits of Vajrasana
The list of benefits is never ending, but here we have tried to highlight a few:
1. It is the only Yogasana which can be practised even after having the meal. In fact, sitting in Vajrasana for a few minutes after the meal will help in the proper digestion of food.
2. It increases the strength & endurance of your lower limbs viz. the thighs, calf, ankles & heels and also makes the joints in this region flexible.
3. Vajrasana helps to enhance digestion by facilitating proper circulation of blood in the lower abdomen.
4. It keeps the spine and neck erect and in proper alignment.
5. Women can derive great relief during menstruation since the waist-hip region is relaxed.
6. It forms the foundation posture for practising other asanas like the Anulom Vilom Pranayama, Shishuasana (Child Pose), Ustrasana (Camel pose) etc which we will discuss soon.
Another important variant of the Vajrasana is the Supta-Vajrasana. Howeverm the Supta-Vajrsana should be strictly practised under the guidance of a professional Yoga instructor to avoid unnecessary pain or injuries. Supta means sleeping and thus the term Supta-Vajrasana. Sitting in the Vajrasana position, slowly bend backwards and keep your right and left elbows and fore-arms on the floor as though sleeping. Then arch your spine such that the head touches the ground Or is supported by a thin pillow. This position immensely benefits the neck, chest and back muscles.
Vajrasana is the best Asana for beginners and if you are not practising Yoga already, get started asap!
Precautions:
Consult a doctor before beginning a yoga programme. They can provide you guidance on how yoga will affect your existing health and how to avoid difficulties.
If you have any of the following conditions, yoga practitioners advise you to avoid Vajrasana:
- Whether you have a knee condition or have recently had knee surgery
- A problem with the spinal cord, particularly the lower vertebrae
- Ulcers in the intestines, a hernia, or any other intestinal issues like an ulcer or a hernia
If you’re expecting a child, talk to your doctor about Vajrasana. Some people believe that it should be avoided. Others believe that keeping your knees apart to avoid stressing your abdomen is fine. Your doctor is familiar with your condition and can make a recommendation that is tailored to you.
Conclusion:
Vajrasana is one of the most basic yet effective yoga postures. It’s one of the most effective contemplative postures for improving focus. During meditation and ‘Dhyaan,’ yogis sit in this stance for hours. Many praying practises use this position. This alone demonstrates the mental serenity and tranquillity it brings. The nicest part about Vajrasana is that it may be done right after a meal, unlike other yoga poses. It is most effective when done on an empty stomach because it aids with digestion.
Vajrasana serves as a foundation for asanas such as Gomukhasana, Ustrasana, and Shirshasana. This asana is suitable for people of all ages. If you have knee problems or a leg injury, however, proceed with caution. Before attempting Vajrasana, speak with your Yoga instructor. It’s a terrific place to start your yoga journey. Even if you only sit in Vajrasana for a few minutes, you can get tremendous health advantages. So take your yoga mat, sit in Vajrasana, and reap all of the health benefits this yoga asana has to offer.