Health and Wellness, Yoga

How To Do Vajrasana & vajrasana Benefits

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Vajrasana Is a kneeling pose. Vajrasana use for strengthens the pelvic muscles too. Vajrasana regulates blood circulation in the digestive area. Vajrasana cannot be shaken easily. Vajrasana is a perfect combination of strengthening the body and focusing the mind.  Here we are Describing about How To Do Vajrasana and vajrasana benefits.

Everything You Need To Know About The Vajrasana

  1. What You Should Know Before You Do The Asana
  2. How To Do The Vajrasana
  3. Precautions And Contraindications
  4. Beginner’s Tips
  5. Advanced Pose Alterations
  6. Benefits Of Vajrasana
  7. The Science Behind Vajrasana
  8. Preparatory Poses
  9. Follow-Up Poses

What You Should Know Before You Do The Asana

Yoga is invented to be experienced on an empty stomach, but this asana is one of the few exceptions. You can safely execute this asana after a meal.

In fact, it is more efficient if performed directly after a meal. This pose promotes proper digestion.

Level: Beginners

Style: Vinyasa

Duration: 5 to 10 Minutes

Repetition: None

Stretches: Ankles, Thighs, Knees, Hips

Strengthens: Legs, Back

How to do vajrasana 

  • Kneel down, stretching your lower legs backward and maintenance them together. Your big toes should cross each other.
  • Gently lower your body such that your buttocks are inactive on your heels and your thighs on your calf strength.
  • Place your hands on your knees, and set your gaze advance with your head completely honestly.
  • Turn your awareness to your breathing. Be fully aware of how you breathe and carefully observe as you inhale and exhale.
  • You could close your eyes to deliberate on your breathing and to quiet your mind.
  • Try to stay in this situation for a minimum of 5 to 10 minutes.

Precautions and Contraindications

This asana is particularly safe. However, these are a few things you should be cautious about when you start practicing this asana.

It is best to avoid this asana if you have a knee problem or have undergone operation in your knees recently.

Expecting women should keep their knees slightly apart when they practice this asana so that they avoid putting pressure on their abdomen.

If you are suffering from any spinal column ailments on the lower vertebrae, it is best to avoid this pose.

Those suffering from intestinal ulcers, hernia, or any other problems related to the large or small intestine should practice this pose under the guidance of a yoga instructor.

Beginner’s Tips

As a beginner, when you imagine this position, it is likely that your legs might begin to pain in no time. If this happens, all you need to do is undo the asana, and extend your legs advance.

Give your ankles, knees, and calf strength a good massage. In time, with practice, you should be able to go up to 30 minutes comfortably in this asana.

Also, beginners should work slowly and increasingly on bettering the strength of the muscles in the lower back before they try to go deeper into the pose or mounting the duration.

Once the lower back is strengthened, the strain on the breath is decreased. It is also important to note that if you push yourself more than your body can take, the benefits of the pose are minimized.

Advanced Pose Alterations

The complex variation of the Vajrasana is the Supta Vajrasana. In this variation, once you sit in Vajrasana, you need to bend diffident and place both your forearms as well as elbows on the floor.

Then, arch your spine and neck until the crown of your head touches the floor. This asana helps brace the strength in the neck, back, and chest regions. It also expands the chest and relieves lung problems.

However, it is important to master the Vajrasana before you try this pose. It is also best to practice the Supta Vajrasana under the guidance of a yoga instructor.


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How To Do The Vajrasana And What Are the vajrasana Benefits


Benefits Of Vajrasana

  1. This asana strengthens the pelvic strength too.
  2. This asana strengthens the back and relieves patients suffering from lower back troubles and sciatica.
  3. This asana is one of the best ones to assume when you wish to go into a thinking state since it is an standing pose.
  4. Better digestion prevents ulcers and acidity.
  5. It helps to ease out labor pains and also reduces menstrual cramps.
  6. This asana improves digestion and with regular practice, it eliminates constipation.

The Science Behind Vajrasana

The Vajrasana is a stable, firm pose, and those who assume it cannot be stunned easily. It is a thinking pose, but sitting in this pose can be quite demanding.

One has to overcome the pain in the legs and the unrest in the mind to master the pose and enter a thinking state. One needs to train themselves to sit still and be ready to invest their mind in it.

The Vajrasana regulates blood circulation in the lower pelvic region. Sitting on your legs reduces the blood flow in the legs and increases it in the digestive area, therefore increasing the effectiveness of the digestive system.

Preparatory Poses

Ardha Shalabhasana


Follow-Up Poses