Vajrasana is a simple yet powerful yoga posture that helps keep the digestive system healthy. Sitting in this pose relieves fatigue and reduces pain in the legs. It is one of the few yoga poses that can be comfortably practiced even after meals.
Several important yoga asanas are performed while sitting in Vajrasana Pose. In this article, you will learn the method of Vajrasana, its health benefits, precautions, and some useful poses that are practiced from this position.
Table of Contents :-
- What is Vajrasana?
- Methods of Vajrasana.
- Benefits and precautions of Vajrasana.
- Camel Pose (Ustrasana)
- Rabbit Pose (Shashank Asana)
- Supta Vajrasana.
What is Vajrasana?
The word “Vajrasana” is made up of two Sanskrit words: “Vajra” meaning “thunderbolt” or “strength,” and “asana” meaning “pose.” This posture is believed to make the body strong and stable, hence the name Vajrasana or Thunderbolt Pose.
It is an important seated pose in yoga and is used as the base position for many other asanas and breathing practices. Regular practice of Vajrasana helps relieve tiredness in the legs and supports better digestion when practiced after meals.
How to do Vajrasana (Thunderbolt Pose)
Vajrasana is easy to learn and can be practiced by most people with simple precautions.
Step-by-step method:
- Spread a yoga mat or a folded cloth on a flat surface.
- Kneel down on the mat and bring both knees together.
- Let your feet point straight back, with the big toes touching.
- Gently sit back so that your buttocks rest on your heels.
- Place both palms on your knees, keeping the arms relaxed.
- Keep the spine straight, the head aligned, and close your eyes softly.
- Breathe slowly and naturally, and stay in this position for 2–3 minutes or as long as comfortable.
- To come out, slowly lean forward, lift the hips, and straighten the legs one by one.
- Stretch your legs forward, rest your hands behind the body, relax the neck, and allow the legs to loosen.
Health Benefits of Vajrasana
Vajrasana is a simple pose with many physical and mental benefits. It can be practiced at different times during the day, especially after meals or whenever the legs feel tired.
- Strengthens the nerves and muscles of the legs.
- Helps relieve pain, heaviness, and fatigue in the feet and calves.
- Supports proper digestion when practiced for a few minutes after eating.
- Helps in maintaining an upright spine and is beneficial for the lower back and waist.
- Provides a steady and comfortable base for meditation and pranayama practice.
Precautions for Vajrasana
Although Vajrasana is considered a gentle posture, it should still be practiced with awareness.
- People with severe knee pain, injury, or arthritis should avoid this pose or practice only under expert guidance.
- Avoid Vajrasana if you have recently undergone surgery in the knees, ankles, or lower back.
- If you feel numbness, sharp pain, or discomfort in the legs, slowly come out of the pose and stretch the legs.
(For more details see Hindi version of the article :- Vajrasna Pose.)
Yoga Poses Practiced in Vajrasana
Several important asanas start from Vajrasana. The following three poses are especially beneficial for the spine, abdomen, and legs.
1. Ustrasana (Camel Pose)
Ustrasana is a powerful back-bending pose that strengthens the spine and helps reduce back pain. It opens the chest and stretches the front of the body.
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Method:
- Begin in Vajrasana.
- Stand on your knees with a slight gap between them, keeping the thighs vertical.
- Place both hands on the lower back or waist, with the fingers pointing down and thumbs near the spine.
- Inhale and gently arch the spine backward, lifting the chest upward.
(Beginners can stay here with hands on the waist and breathe normally.)
- If comfortable, take the right hand back and place it on the right heel, then place the left hand on the left heel.
- Let the head relax backward, without straining the neck, and hold the pose for a few breaths according to your capacity.
- To come back, first bring the right hand to the waist, then the left hand, and slowly straighten the spine.
- Sit back into Vajrasana and rest for a while.
Caution:
Practice Ustrasana gently and avoid forcing the back. Those with serious spinal issues, high or low blood pressure, migraine, or recent surgery, as well as pregnant women, should avoid this pose or consult a yoga expert before practicing.
2. Shashankasana (Rabbit Pose)
The word “Shashank” means “rabbit,” and in this pose the body resembles a rabbit’s resting position.
Shashankasana provides a gentle forward bend that relaxes the back, waist, and abdominal region. It is also considered a counter-pose to Ustrasana.
Method:
- Start in Vajrasana with the spine straight.
- Inhale and slowly raise both arms overhead, keeping them shoulder-width apart.
- Stretch the arms upward to lengthen the spine.
- Exhale and gently bend forward from the hips, bringing the arms and torso down.
- Place the palms on the floor and bring the forehead as close to the knees as possible, without strain.
- Relax the shoulders and breathe slowly, holding the pose for a short while according to your comfort.
- To come back, inhale and slowly lift the torso, bringing the arms up again.
- Lower the hands onto the knees and rest in Vajrasana.
3. Supta Vajrasana (Reclining Thunderbolt Pose)
Supta Vajrasana is an advanced variation of Vajrasana that provides a deep stretch to the thighs, abdomen, and spine. It should be practiced only when basic Vajrasana is comfortable.
Method:
- Sit in Vajrasana with the knees together and a small gap between the feet.
- Place both hands on the floor beside the feet.
- Slowly lean back and place the right elbow on the floor.
- Then place the left elbow on the floor, supporting the upper body.
- If you are flexible and experienced, gently lower the back down further until it rests on the floor.
- Stretch the arms over the head or keep them relaxed by the sides, and breathe slowly.
- After holding the pose for a few breaths, bring the elbows back under the body, press them into the floor, and slowly raise the torso.
- Return to Vajrasana and rest.
Caution:
Supta Vajrasana should be practiced carefully and never forced. People with knee, ankle, or spinal problems, or those who are beginners, should avoid the full version of this pose and practice only under guidance.
Important Note and Disclaimer
Practicing asanas in Vajrasana can be highly beneficial when done regularly and within your limits. Always listen to your body and increase the duration of the poses gradually.
This article is for educational purposes only and is not a substitute for medical treatment or professional advice. Practice the mentioned asanas gently and discontinue if you feel pain or dizziness. For any existing health condition, consult a qualified yoga teacher or healthcare professional before starting a new practice
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