Vajrasana: Single Pose to Keep All Tummy Troubles at Bay

Apr 08, 2019

Vajrasana is also known by the name of Thunderbolt Pose, Diamond Pose, and Adamantine Pose. The Sanskrit meaning of this pose is “Vajra” = Thunderbolt or Diamond, “Asana”= Pose or Posture. Vajrasana is pronounced as Vahj-Rah-sah-na.

Vajrasana is the magical pose which keeps all tummy troubles at bay and maybe a single solution for the digestion related problems. Although almost all poses of yoga are supposed to be performed on an empty stomach, vajrasana is one of the few exceptions poses. This pose should be performed immediately after every meal to reap its maximum benefits and fix digestion issues.

The Pose

  1. Fold your legs, stretching them backward and together. Toes pointing out behind with big toes touching each other.
  2. Gently sit on your heels, keeping your hips on the heels and thighs on your calf muscles.
  3. Place your hands on your knees, keeping your spine and neck in a straight line.
  4. Gaze straight on a single immovable point for concentration with your chin parallel to the floor.
  5. Alternatively, you can also close your eyes for better concentration and to keep your mind and body calm.
  6. Now, hold the pose and concentrate on your long deep breathing. Remember to engage your core muscles for better results.
  7. Beginners should try to stay in this position for at least 5-10 minutes. With practice, you can increase the time limit for 15-20 minutes.
  8. To end the asana, straighten your legs slowly outwards and shake them a bit to relax.

Vajrasana Variations

  1. Scale Down Version - Beginners can place a towel or yoga block over the back of the ankles to alleviate any pain or strain on the ankles and knees.
  2. Scale Up or Advance Version – The advance version of vajrasana is Sputa Vajrasana. In this pose, after sitting in vajrasana you need to bend backward and place your elbows and forearms on the mat. After that, arch back your neck and spine and touch your crown touching on the floor. Here the upper body weight should on your elbows and the arms rather than on the neck to prevent any neck injury.

Benefits of Vajrasana

  1. Vajrasana is super beneficial for digestion issues and treats constipation.
  2. Practising this asana improves blood circulation in the lower abdomen and stimulates digestive organs which in turn, improves digestion, relieves excessive gas, and prevents acidity and ulcers.
  3. This pose strengthens thighs, legs, and lower back and pelvic muscles.
  4. This pose is also known to provide flexibility to the knee, ankle and joint muscles.
  5. Practising this pose reduces menstrual cramps and ease labor pains in women.
  6. Vajrasana is also a preparatory pose for practising various types of pranayama and meditation and improving concentration too.


 Vajrasana Precautions

Although, this asana is extremely easy and safe to perform, there are some precautions to be taken and things to known before performing this asana.

  1. It’s better to avoid this asana if there is acute pain in the knees, ankles, or foot.
  2. Do not perform this asana if you have recently undergone any surgery.
  3. Pregnant ladies should avoid putting pressure on their tummy and abdomen area and should perform this asana only under the supervision of certified yoga expert.
  4. If you are suffering from ailments like slip disc, or mobility issues should avoid this asana.
  5. People who are suffering from any problems relates to intestines should practice this only after consultation with their physicians and under a certified yoga instructor.

Tips for Beginners

Beginners should start performing vajrasana only for 5 minutes in the beginning and gradually increasing the time limit up to 20 or 30 minutes with practice.
Remember if you push your body too much, your legs and knees might hurt and it may cause more harm than the benefits.

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