Vajrasana: Enhance Digestion and Flexibility

Vajrasana at a Glance

Introduction

A yogic posture of great strength and stability. Through the practice, people strive to achieve not only physical stability but also a sense of inner strength and strong focus in their spiritual journey. It represents strength, firmness, and stability, attributes associated with the seated yoga pose. It signifies a physical and spiritual pose used for meditation and other yoga practices.

Chakras

Vajrasana stimulates the Root Chakra Muladhara, Svadhishthana (Sacral) Chakra, Manipura (Solar Plexus) Chakra, Anahata (Heart) Chakra, Vishuddha (Throat) Chakra, Ajna (Third Eye) Chakra, Sahasrara (Crown) Chakra through the sitting posture. Hence it helps in balancing the overall energy and enhances feelings of inner awareness, creativity, liberation, and meditative purpose of life.

Philosophy

It symbolizes resilience and strength, both physically and mentally. It encourages people to find firmness in their practice, representing a sense of determination and focused commitment to their yoga journey and spiritual path. The meditative aspect fosters inner reflection, mindfulness, and a deeper connection with the self and the surrounding environment, aligning with the yogic principles of oneness.

How to Do Vajrasana?
Follow the Step-by-Step Procedure

• Gently sit and begin with your legs stretched in front of your yoga mat. Start folding both legs and come in a kneeling position or sitting position.
• Keep the hips on your heels, big toes touching each other at your back.
• You can always modify the pose with props to make the pose easy and comfortable for you.
• Keep your head straight with your back elongated. There should not be any tension in the neck area. You can place your palms on your thighs. Take deep breaths while holding the pose few breaths. keep your gaze forward.
• Beginners can start with around 30 seconds of hold then they can increase the duration with regular practice.
• Relax while Exiting from the pose straighten your legs and release any tension.
• Gently sit and begin with your legs stretched in front of your yoga mat. Start folding both legs and come in a kneeling position or sitting position.
• Keep the hips on your heels, big toes touching each other at your back.
• You can always modify the pose with props to make the pose easy and comfortable for you.
• Keep your head straight with your back elongated. There should not be any tension in the neck area. You can place your palms on your thighs. Take deep breaths while holding the pose few breaths. keep your gaze forward.
• Beginners can start with around 30 seconds of hold then they can increase the duration with regular practice.
• Relax while Exiting from the pose straighten your legs and release any tension.

What are the Benefits of Vajrasana?

• Vajrasana is a good yoga practice to aid digestion since it works on abdominal muscles.
• The pose strengthens the pelvic floor muscles hence helps during menstrual cramps especially.
• It enhances cardiovascular health by good blood circulation throughout the body.
• Regular practice can reduce lower back pain.
• Since it is a meditative pose, it has a calming effect on the mind and helps reduce stress and anxiety.
• Regular practice helps in posture correction.
• By enhancing metabolism, the pose aids in weight loss.
• The pose helps to calm the nervous system.
• It is a good pose for gas or bloating.
• Vajrasana prepares the body for pranayams and meditations.
• Helps in the treatment of urinary problems.
• It helps to relieve back pain and obesity.

Health Conditions that Might Benefit from Vajrasana

• Aids in digestion increases blood circulation and metabolism and relieves constipation.
• People with hernia may find Vajrasana helpful though they have to consult a yoga teacher. There are numerous benefits.
• Women suffering from menstrual cramps, find relief by practicing Vajrasana which helps strengthen the pelvic muscles.
• It is good for those people suffering from sciatica.
• People with respiratory conditions such as asthma or sinus pressure find this pose very useful.
• It helps improve lung capacity and promote better breathing patterns, thus Vajrasana reduces stress.
• It can be practiced by people with high blood pressure, promoting relaxation and aiding in blood pressure management, but always consult a certified yoga instructor.
• The pose helps in strengthening the back muscles thus relieving pain caused by the lower back.
• The meditative aspect of Vajrasana can help people with insomnia by promoting relaxation and preparing the mind and body for better sleep.

Safety and Precautions

• People with slipped discs, and acute stiffness in foot, ankles, and knees should avoid the pose or modify it as needed or consult a certified yoga instructor.
• Those who are not very flexible in the lower part should either modify the pose or consult a certified yoga instructor.

Beginner’s Tips

• Hold the pose as comfortable, do not hold it for a long time in the beginning as it may give you knee pain issues. keep your gaze forward.
• Always start your practice with a gentle warm-up to prepare your body. Practice some basic stretches to open your body. Practice Vajrasana on a soft and comfortable base to ease any discomfort while sitting.
• Sit on your heels with big toes touching and feet flat on the floor. Ensure your knees are together and aligned. Avoid excessive strain on your knees.
• Keep your back straight and upright, and engage your core to avoid pressure on your lower back. Relax your shoulders and let them rest naturally. Avoid rounding your shoulders.
• Keep your hands on your knees with palms facing up. This will relax you and give you a good balance in the pose.
• Focus on deep breathing and controlled conscious breathing.
• Beginners should start with short durations, maybe 1 or 2 minutes and slowly increase the duration with practice.
• Keep a folded blanket, or yoga blocks under your buttocks, if the pose is not comfortable for you. Make sure that your toes are pointing straight backward. Modify the pose as needed.

Unique Aspect of Vajrasana

• This is the only kneeling pose that can be done directly after having a meal.
• The pose increases blood circulation in the upper region, if something obstructs blood flow, and aids in good digestive system and lung capacity.
• The pose acts as a base asana for many other poses like Ustrasana and Gomukhasana.
• You can also use practice meditation and pranayama in the pose.

How to Make the Pose Comfortable?

• You can place a folded blanket under your shins for added support.
• This is especially good for people with ankle pain.
• You can also place a folded blanket under your calves if you suffer from knee pain.
• You can place a yoga block between your feet, this will help relieve your knees for the pose.

Preparatory Poses

• Sukhasana (Easy Pose)
• Ankle rolls
• Virasana (Hero Pose)
• Malasana (Garland Pose)
• Gomukhasana legs (Cow Face Legs)
• Paschimottanasana (Seated Forward Bend)
• Ardha Matsyendrasana (Half Lord of the Fishes Pose)
• Supta Virasana (Reclining Hero Pose)

Vajrasana and Variations

Here as you sit in the pose, you place the crown of your head back towards the floor. Instead of keeping your hands on the sides, place them next to your head.

Start with a kneeling position, with your knees very close to each other and feet wide apart. Sit on your heels and place your hands on your thighs or knees. This is a soft variation of Vajrasana and is a little gentle on the knees and ankles.

Laghu Vajrasana

here you can lift your chest to elongate your spine and drop backward. Get your hands clasped to your ankles and drop your head back towards the floor. This is a good variation of Vajrasana if you are flexible enough to drop your back into a comfortable position.

Begin with Vajrasana

• Clasp your fingers and stretch your arms straight out in front of you, parallel to the ground. This variation stretches your arms, shoulders, and upper back.
• Lower your chest to your thighs bring your forehead to the ground, and extend your arms in front. This variation provides a gentle stretch to the back and helps in relaxation.

Supta Vajrasana

The pose is an advanced form of Vajrasana which is done while lying down. You can also practice purna supta Vajrasana and supta urdhva pada Vajrasana after this pose. In supta Vajrasana drop backwards placing your head back towards the floor. Place your right elbow first and forearms on the floor. Repeat the same for the left elbow. enclose your eyes and take deep breaths.

Other Variations

• Toe Squat
• Sitting Wrist Stretch Pose
• Revolved Thunderbolt Pose
• Ankle Stretch Pose

Follow-Up Poses

• Child’ s Pose (Balasana)
• Cat-Cow Pose (Marjaryasana – Bitilasana)
• Cobra Pose (Bhujangasana)
• Camel Pose (Ustrasana)
• Supta Vajrasana (Reclined Thunderbolt Pose)

The Physical Alignment Principles of Vajrasana

Keep your spine elongated and straight and your chin parallel to the floor. Your head should be straight and your elbows should be in a straight line. Your right palm should be on your right knee and your left palm should be on your left knee. Take deep breaths slowly.

Vajrasana and Breath

While sitting in Vajrasana keep your mind on Muladhara chakra and keep lengthening the spine, keeping the shoulders, neck, and head in alignment. Deep conscious breathing can deepen the practice of the pose. The pose is good for beginners to advanced-level yoga practitioners. You can deepen the practice with Supta Vajrasana. If you are obese or have more weight then, sitting in Vajrasana may not be comfortable for you so practice gradually and with patience, taking deep breaths.

Common Mistakes

• Do not lean your back, keep it straight. Maintain deep breaths throughout the pose.
• Do not round your shoulders and keep your chest lifted. Practice few stretches before, especially for the knee and ankles.
• Do not hold the pose for a very long time if you are not comfortable. Progress gradually. Use props, if needed. Keep your chin straight and gaze in front.

Counter Pose

• Dandasana (Staff Pose)

FAQ’s

Which disease can be treated with Vajrasana?

The pose can be practiced for indigestion, sciatica, and any nerve issue.

The Bottom-Line

Vajrasana, or the Thunderbolt Pose, is an excellent addition to your daily routine, uniquely allowing practice even after meals. This pose offers numerous benefits, especially for pregnant and postpartum women, by enhancing flexibility, digestion, and overall well-being. With consistent practice, Vajrasana helps activate and balance almost all the chakras through mindful breathing, promoting harmony between body, mind, and spirit.

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