Vajrasana – Meaning, How-to-do Instructions, Variations, and Benefits


What is Vajrasana

Vajrasana is also referred to as the thunderbolt or diamond pose. Vajrasana is a resting or transitional pose between asanas and is also used as a posture for meditation. Lengthening the spine is necessary for this pose to build a solid foundation. This easy-to-achieve yet effective posture helps to strengthen the muscles in the legs and lower back as well as improve posture.

However, Vajrasana has advantages beyond its physical aspects. It is also believed to ease mental tension, support digestion, and soothe the body. One can achieve inner calm and peace by grounding yourself in this pose and concentrating on your breathing.

Vajrasana is claimed to stimulate the vajra nadi, which is a network of pathways in the body through which prana flows. The vajra nadi not only facilitates better digestion but also helps to awaken kundalini energy. The Vajrasana pose is said to assist in opening the Muladhara chakra, which is also referred to as the root chakra. This energy center is linked to security, stability, and a sense of groundedness. 


Physical benefits of Vajrasana


Enhance Digestion Process

Improving digestion is one of the main benefits of this pose. Sitting in this pose after a meal encourages a healthy digestive system and prevents digestive problems like indigestion and bloating. To facilitate the effective breakdown of meals, this pose serves to activate the digestive organs and promotes blood flow to the abdomen area. It also aids in the relief of constipation, acidity, and gas.


Eases lower back pain

Our lower back muscles are stretched while practicing Vajrasana, which relieves pain and stiffness. It also relieves sciatica nerve pain.


Relieves Arthritis

Vajrasana helps to increase the flexibility of the hip, knee, and ankle muscles in addition to the powers of the thighs and feet. This helps ease the pain and rigidity in these areas that cause rheumatism.


Improves posture

One of the prerequisites for practicing Vajrasana is to maintain a straight back at all times. This helps to maintain a correct posture.


Promotes weight loss and obesity

By promoting blood flow to the pelvic region, the pose helps the body to digest food better. Improved food digestion prevents the accumulation of fat. Practice Vajrasana daily for better results. This, in turn, also reduces belly fat and reduces the risk of obesity. 


Reduces menstrual cramps

Cramps or pain in the lower abdomen during the period might occasionally be unbearable. Vajrasana is a natural way to treat menstrual cramps. By relaxing the hip and waist regions, this pose helps to reduce menstrual cramps.


Mental and emotional benefits 


Promotes mental calmness

Vajrasana is one of the many meditative postures. Breathing exercises performed in this pose assist in mental calmness and enhance emotional health. Vajrasana is beneficial for reducing stress.


Reduces tension and anxiety

The rhythmic breathing pattern helps the mind unwind and let go of any overthinking and negative thoughts. It puts the individual in a calm and upbeat state of mind where you can focus on the positive and enjoyable aspects of life.


Strengthens focus and concentration

Practicing deep breathing in this asana enables you to build concentration. Sitting on the heels and pointing the toes back in this pose creates a stable posture, which makes it possible for the mind to focus on one thing at a time without being sidetracked.


How to do the Vajrasana pose

Young woman practicing yoga indoors

  1. Place your knees together on the ground.
  2. As you gently sit onto your heels, ensure your weight is spread equally on the foot and heels.
  3. Lengthen your spine and let your shoulders come down.
  4. Place your hands on your thighs.

In case of ankle pain, place a folded blanket under the shin bone. To ease the pain of sitting, place a block horizontally between the feet. Supporting a portion of the weight can reduce the strain on the knees and ankles.


Variations of Vajrasana Pose

Revolved Vajrasana

Revolved Thunderbolt

In Vajrasana, twist your head, chest, and shoulders to the right and look back. Breathe in and out to hold the pose for 30 seconds. Perform the same thing with the left side. Remaining in the twist allows the body to use the prana or energy efficiently while stimulating the organs in the abdominal area.


Vajrasana poses with eagle arms

Yoga poses with eagle arms

Come to Vajrasana and stretch your arms in front of you. Twist your arms at the elbows by placing your left elbow on top of your right elbow. Wrap the fingers and wrist of the left hand slowly around the palm of the right to create the eagle arms pose. Keep the arms interlocked at the center of the body, bringing them to eye level. The interlocked hands help to ease shoulder and upper back pain.


Reclined Vajrasana pose

Reclined Vajrasana pose

Sit on the heels and tuck your legs under the body. Bend your lower back. Use your forearms and elbows for support, and slowly begin to lean back until your head touches the floor. Now, let go of the lower back support for your elbows. Place your hands up on your thighs and lower your knees to the floor. Hold the posture for 30 seconds. 


Precautions and contradictions for Vajrasana

  1. People with spinal cord disorders and ankle or knee ligament injuries must be careful before practicing Vajrasana.
  2. Individuals suffering from intestinal ulcers, hernia, or any other condition affecting the small or large intestines must perform Vajrasana under professional care.
  3. Those who are overweight ought to be under the supervision of a Vajrasana Yoga expert so that they can get help right away if something goes wrong.
  4. Pregnant ladies must perform this pose under supervision.
Meghna Banerjee