We live in a world where our phones are constantly buzzing and we are consuming tons of information every day. We eat in front of our televisions or screens without paying attention to our food and barely even get the time for regular workouts.
But, if we want to make our lives truly transformational then practising regular meditation and yoga can help us calm our minds and allow us to focus on the present. In addition to that, a good night’s sleep can ensure that we are recharged and ready for our day.
So, today, let's discuss the most common type of yoga asana, the Vajrasana.
What does Vajrasana mean?
By definition, “Vajra” means thunderbolt and “asana” means posture, Vajrasana is the thunderbolt asana and is also called the diamond pose asana. It is a very simple yoga pose that needs to be performed while seated. It provides a ton of benefits to the body and also helps in the digestion of food.
How does one perform the Vajrasana pose? What are some of the Vajrasana steps?
The Vajrasana pose is quite simple to perform, it is perhaps the easiest of the Yoga poses. Follow the steps below to understand how to sit in Vajrasana.
- First, stand straight with both hands by your side.
- Then, slowly kneel by bending the knee and placing the leg on the floor.
- Place the other knee on the floor and bend down.
- Sit on the floor with knees bent. During this time your butt area must be touching your ankles and your calves must be below your thighs.
- Place the hands on your thighs with both palms open and facing upwards.
- Close your eyes and keep your head and chin parallel to the floor.
- Your back must be straight and your spine erect.
- You can always adjust your position to feel comfortable.
- Now, simply close your eyes, inhale and exhale.
- Perform this asana for about 3-4 minutes and if you can then extend it to 10 minutes.
What are some of the benefits of Vajrasana?
Some benefits of performing the Vajrasana position are:
- It helps in strengthening the knee, and ankle joints.
- It improves blood circulation in the body.
- Vajrasana also helps in the digestion of food. While seated with our legs bent, the blood circulation is obstructed to the lower half of the body, this increases blood circulation in the stomach area which helps in reducing constipation and improving the bowel movements,
- Sitting with our backs straight, helps us improve our posture and boosts confidence.
- It improves flexibility, strengthens back muscles and provides relief from lower back pains.
- It helps to calm our minds and improve concentration.
- It helps with menstrual cramps and eases our pelvic muscles.
- Vajrasana also helps us sleep better. Keeping our minds relaxed helps us improve the quality of our sleep.
How long should you perform the Vajrasana?
For beginners, it is recommended that they start the practice with 3-4 minutes. However, as you progress, you can always increase the duration of the asana. Some people like the Vajrasana benefits earned from the pose and even go up to 15-20 minutes.
Are there any precautions to remember while practising Vajrasana?
As such Vajrasana does not have many strict rules to follow, however, a few things to keep in mind are:
- Pregnant women must be careful while performing the asana, they can do so so by keeping enough leg gap to avoid any pressure on the body.
- Individuals with any leg injury, or knee or ankle injury must refrain from performing the asana.
- Individuals who have undergone knee surgery, have back problems or face hernia problems must avoid doing the asana. Professional advice must be taken before starting the activity.
Are there more variations to the Vajrasana? If yes, what are they?
Yes, there is an intense way to perform the Vajrasana pose as well. It is called ‘Supta Vajrasana’. This version requires you to be more flexible and is advised to perform under the guidance of a professional.
Follow the steps to perform Supta Vajrasana.
- Sit in the regular Vajrasana position.
- Now, slowly try to recline your bodybackwords, with your back inching towards the floor.
- Try to reach for the ground and allow your head to touch the ground.
- Stay in this position for a couple of minutes before slowly moving up towards the normal Vajrasana position.
- Do not pressure your body to try this asana if it is not comfortable.
Frequently Asked Questions
1. Can Vajrasana help in reducing belly fat?
Yes, Vajrasana helps to improve blood circulation in the stomach which aids in weight loss.
2. Is there an ideal time to do Vajrasana?
Not in particular, you can practise the pose on an empty stomach, you can even perform the asana post meals. In fact, this is the only asana that can be practised even after your meals.
3. Can we perform Vajrasana while seated on the bed?
Yes, while seated on the bed, switch to the Vajrasana position with the back straight and spine erect. Also, ensure your legs are folded correctly and then begin your practise.
4. How does one sit in the diamond pose asana?
The above-mentioned steps in the article guide you to sit in a Vajrasana position. However, remember to be comfortable and ensure your spine is erect and your head parallel to the floor.
5. Can to-be mothers sit in Vajrasana?
Yes, pregnant mothers can perform the Vajrasana procedure. However, they must keep the knees slightly away from each other and seek medical guidance before practising the asana.
Yoga and meditation can certainly help us discipline our lives and improve our lifestyles. For a healthy and balanced life, a good night’s sleep is very important. When your day is filled with activities, you need to have a good night's sleep to be able to stay energised and recharged. Investing in a good quality mattress improves sleep quality, helps align our postures and ensures that we seize the day!
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