How to Do Vajrasana: A Simple Guide for Beginners

Vajrasana, from the Sanskrit word ‘Vajra’ known as the Thunderbolt or Diamond pose.

This is a wildly known posture which can help in your physical and mental health. In this blog, let me walk you through how to do Vajrasana, its steps, benefits, and more.

What is Vajrasana?

It’s a posture where you kneel and sit on your heels. Your spine should be straight and your shoulders relaxed. Doing this after having your meal is recommended because it helps in digestion.

The fun fact is that you can do it at any time of the day. Unlike many yoga poses, Vajrasana also makes it great for meditation or pranayama.

Vajrasana Steps: How to Do Vajrasana

If you’re wondering how to do Vajrasana correctly, follow these simple vajrasana steps:

1. Start on Your Knees

Kneel on a mat with your knees together. Your feet should be flat on the floor and your toes straight back.

2. Sit on Your Heels

Gently lower your hips and sit on your calves. If this is too intense for your knees, place a cushion or folded blanket under your hips for comfort.

3. Position Your Hands

Rest your hands on your knees. Keep your fingers relaxed and straight.

4. Straighten Your Spine

Engage your core, keep your back straight and sit upright. Your neck and head should align with your spine. Don’t lean forward or backward.

5. Relax and Breathe

Close your eyes and slow breath. Hold the position for as long as you feel comfortable.

Supta Vajrasana Steps

It’s a deeper variation of Vajrasana, called the Supta Vajrasana or the Reclining Thunderbolt Pose. 

Here are the supta vajrasana steps:

1. Begin in Vajrasana

Start by sitting in the traditional Vajrasana position.

2. Lower Slowly

Gently lean backward while keeping your spine straight. Place your hands behind you for support.

3. Rest on Your Back

Slowly lie down on your back. Your knees should be bent and your feet flat on the ground. Use a cushion for support if needed.

4. Hold and Breathe

Hold this position while steadily breathing for a few minutes, then slowly come back up.

Uses of Vajrasana

It has various uses:

Improves Digestion: Blood circulation to the digestive organs improves. Try this pose  as it helps you have better digestion after meals.

Reduces Stress: While you're breathing calmly in that pose, you can reduce stress and anxiety.

Aids Posture: You will build a good posture, especially for people, who spend long hours sitting.

Benefits of Vajrasana

The benefits of Vajrasana include:

• Improves Flexibility: You are stretching your thighs, knees, and ankles. Over time it makes them more flexible.
• Improves Focus: You build your concentration, making it an easy meditation pose.
• Supports Spine Health: Your spine is straight, so your posture becomes steady and it also relieves lower back pain.
• Improves Circulation: You improve the circulation in the legs and enhance blood flow throughout the body.

Vajrasana Posture: Tips to Correctly do it

To ensure you maintain the correct vajrasana posture, keep the following in mind:

1. The knees and thighs should be in a straight line.
2. The shoulders should be relaxed with the spine straight.
3. Your chest should be open, and your abdomen should feel relaxed.

Position Vajrasana: Making It Comfortable

Some people find it difficult to sit directly on their heels. If that is the case for you, here’s how to adjust the position Vajrasana:

Use a cushion or folded towel under your hips or thighs to elevate them slightly.

You can also try placing a soft mat under your knees for added comfort.

Conclusion

Vajrasana is a simple yoga pose that you can do anywhere, at any time. By understanding and  following the steps for Vajrasana, you will know how the pose is beneficial, like having improved digestion, reduced stress, and better posture.

The more consistently you practice, the more you’ll experience its positive effects.

FAQs

1. How long should I hold Vajrasana?

You can hold for 5–10 minutes at first and then slowly increase the duration as you become more comfortable.

2. Can Vajrasana help with back pain?

Yes, practice regularly, and you will improve your posture and relieve tension in the lower back.

3. Is Vajrasana safe for beginners?

Absolutely! It’s beginner-friendly for all body types. However, always listen to your body and stop if you feel any discomfort.

4. Can I do Vajrasana after meals?

Yes, do try after having your meal, as it can help improve digestion.

5. What is the best time to practice Vajrasana?

You can practice it at any time of day, but would recommend after eating or during meditation sessions.