Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Vajrasana
- In the Sanskrit language, Vajra means Thunderbolt or Diamond, while asana stands for Pose. It is pronounced as vahj-RAH-sah-na. This kneeling pose derives its name from Vajra. It is also referred to as Adamantine Pose. While sitting in this asana, you can do some Pranayam. This beginners pose belongs to the Hatha style of yoga. It is best done for about 5-10 minutes every day. Repetition is not required. Practicing it regularly helps to strengthen your back and legs. It also stretches your hips, knees, thighs and ankles.
- This yoga pose requires you to kneel and sit on your legs. This way, you take your body weight off the knees. This position is also good to perform meditative and breathing exercises. Doing this pose makes your body strong like that of a diamond.
How To Do The Vajrasana?
- First, kneel on the ground or on a yoga mat to derive more comfort.
- Place your lower legs together and stretch them backward. Bring your heels and big toes closer as much as possible. If you suffer from stiff ankles, then you can roll a towel beneath to support your ankle arch and joint.
- Lower your body gently in a manner to rest your buttocks on your heels. Also, your thighs should be lowered to the calf muscles.
- Keep your hands on the knees. Look straight with stretched head.
- Focus on your breathing efforts. Be fully aware of your breathing movements and observe as you exhale and inhale.
- Close your eyes. Calm your mind and focus only on your breathing.
- Be in this particular position for about 5-10 minutes.
Steps to consider making Vajrasana pose more easy and comfortable to practice
- If you suffer from knee pain, you can place a folded or rolled towel or blanket across your calves. Then tuck it right behind your knees.
- If you suffer from ankle pain, you can use any uniform padding or folded blanket right under your shins. Place the blanked in a manner that your toes hang off from the back.
- If you suffer from sitting discomfort, keep a yoga block horizontally between your feet. Getting support to your body weight allows taking off pressure from your knees and ankles.
Advanced pose alterations
- Supta Vajrasana is an advanced variation that you can practice once you master the basics. This variation requires you to sit in the Diamond pose.
- Now bend backward, place your elbows and forearms on the ground. Arch neck and dorsal spine until your heads base touches and rests on the ground. You can also use a thin pillow to support your head. Doing this asana helps strengthen your neck muscles, chest and back region. At the same time, it relieves lung problems and expands your chest.
- But before doing this advanced pose, you need to master the basic one. Also, it will require you to practice only under the strict supervision of a yoga expert.
- Ardha Shalabhasana
Benefits Of The Vajrasana
Practicing this pose regularly can help you to derive several amazing benefits
- Doing this asana regularly helps improve digestion, as well as prevent constipation. With better digestion, you can be free from acidity and ulcers.
- It strengthens your back while providing relief to patients experiencing sciatica and lower back problems.
- It strengthens your pelvic muscles.
- It reduces menstrual cramps and eases labor pains.
- If you desire to get into the meditative pose, you can practice this asana. The reason is that Vajrasana is an upright asana.
Precautions To Be Taken While Doing The Vajrasana
- When trying to get into this position, beginners are likely to experience pain within a short time. If you feel the pain, then you simply need to undo the asana. Just stretch forward your legs. Massage properly your calf muscles, knees and ankles. With regular practice, you can increase your flexibility and can increase your practice time to about thirty minutes.
- Being a beginner, you should not rush but perform it slowly. It allows you to enhance your muscle strength on your lower back part. This, in turn, permits you to increase your duration of practice and go deep with your pose. On strengthening the lower back, it reduces the strain that you face with your breath. The benefits derived by doing this pose gets minimized if you push your body more than what it can do.
This asana is completely safe to be practiced by every person. But you need to be aware of a few things to make sure you are free from injuries.
- void doing this asana if you have had any recent surgery on your knees or suffer from a knee problem.
- Do not overuse or over arch your lumbar spine more than your body permits to sit erect.
- Pregnant women should keep apart their knees slightly while practicing this asana. This way, pressure can be avoided on the abdomen.
- This is one of the exceptions among all asanas, where you can perform the asana safely even after having your meal. Rather, it is found to be much more effective if you practice it immediately after taking your meal. It helps boost proper digestion.
- You will have to take the guidance of a yoga expert if you suffer from hernia or intestinal ulcers. It also includes other health issues associated with your small or large intestine.
- Vajrasana can be stated to be a firm, steady pose. However, getting into this meditative pose is not that easy as it can be a bit challenging.
- As a beginner, you are likely to experience pain in your legs and get distracted easily.
- You need to calm your mind and body as well as focus on the pose. Only then will you be able to enter the meditative state that the pose requires to derive the immediate and long-term benefits. Train yourself to sit still and try not to focus on anything else except on the pose.
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