Vajrasana is a fruits of two Sanskrit phrases – ‘vajra’ and ‘asana’. Vajra means thunderbolt and refers back to the legendary weapon of Lord Indra in Hindu mythology. It’s a image of power and indestructibility.
Asana means posture in yoga. Vajrasana is likely one of the best asanas and is ideal for rookies. It gives power to the physique and calms the thoughts.
Vajrasana, additionally known as thunderbolt or diamond pose, is likely one of the easiest yoga asanas. It makes the physique robust as a diamond.
That is the most effective asana to remedy any abdomen associated illnesses. It’s the solely asana in yoga you can carry out instantly after a meal.
Folks of any age can carry out this asana simply. Due to this fact, it has nice well being advantages and strengthens your digestive organs and improves total well being. Furthermore, it additionally elongates your backbone, which improves your posture.
Totally different Names of Vajrasana
- Adamantine Pose
- Pelvic pose
- Thunderbolt pose
- Diamond pose
- Kneeling pose
Steps to Carry out Vajrasana Pose
Vajrasana is easy, however this can be very vital to do it accurately. Comply with these steps to carry out the diamond pose completely.
1 – Sit on the flat flooring or a yoga mat by kneeling.
2 – Fold the knees and ankles backwards and level the ft consistent with the legs. The bottoms of the ft ought to face upward by touching the large toes.
3 – Sit again in your legs and exhale. Buttocks ought to relaxation on the heels and thighs ought to relaxation in your calves.
4 – Hold your backbone, neck and head straight. Shut your eyes and begin deep respiration.
5 – Modify your thighs and pelvis barely backwards and ahead till you’re feeling snug.
6 – Hold your head straight and gaze ahead. Hold your chin parallel to the ground.
7 – Hold the best palm on the best knee and the left palm on the left knee with elbows in a straight line.
8 – Breathe out and in at a pure velocity.
9 – Inhale deeply for 4 counts and exhale slowly to eight.
10 – To return out of Vajrasana, slowly increase the glutes and thighs of your decrease legs, till you might be again right into a kneeling place. Then get up slowly.
Period of Vajrasana
If you’re a newbie, begin with practising Vajrasana for 3-4 minutes. As you progress, you’ll be able to improve the length to 5-7 minutes.
You possibly can observe diamond pose after lunch or dinner. You too can observe this pose on an empty abdomen. Relying in your power and luxury, you’ll be able to improve the length of the asana to 15-20 minutes or much more.
10 Well being Advantages of Vajrasana
Vajrasana has quite a few constructive well being advantages. So, common observe of this asana can vastly enhance your bodily and psychological well being.
Carry out gradual and rhythmic respiration together with the asana to reap extra advantages of this glorious yoga pose.
1. Vajrasana Improves Blood Circulation
Vajrasana is nice for blood circulation. It particularly improves the blood stream within the pelvic area.
Respiration concurrently regulates the blood circulation in your entire physique.
2. Vajrasana Improves Posture
Vajrasana requires your again to be agency and straight.
This helps to enhance your posture and leads to higher absorption of the advantages provided by this asana.
3. Vajrasana Improves Digestion
Performing Vajrasana helps our digestive system in some ways. It obstructs blood stream to our legs and thighs and will increase it in our abdomen space, thus bettering our bowel actions and relieving constipation.
Vajrasana additionally helps to do away with flatulence (fuel) and acidity. Therefore, it ensures higher absorption of vitamins by your physique. It’s good to carry out Vajrasana after meals because it helps in digestion.
4. Vajrasana Gives Reduction from Decrease Again Ache
Vajrasana helps to strengthen your decrease again muscle tissues and thus gives reduction from occasional ache and discomfort.
It additionally helps to alleviate ache attributable to sciatica. Common observe of Vajrasana can assist you strengthen your decrease again.
5. Vajrasana Strengthens Pelvic Flooring Muscular tissues
Vajrasana will increase blood circulation within the pelvis and strengthens our pelvic flooring muscle tissues.
It is vitally helpful for girls affected by stress urinary incontinence.
6. Vajrasana Helps to Calm the Thoughts
Common observe of Vajrasana reduces stress and improves focus.
It additionally helps to cope with melancholy and anxiousness. Respiration workout routines carried out throughout Vajrasana assist hold the thoughts calm and composed.
7. Vajrasana Improves Sleep
Vajrasana retains anxiousness and stress below management.
It helps to maintain your thoughts calm and improves the standard of your sleep.
8. Vajrasana Helps in Weight Loss
Vajrasana improves the blood stream to your abdomen and boosts digestion.
Higher digestion equals higher absorption of vitamins and diminished stomach fats.
9. Vajrasana Strengthens Sexual Organs
Vajrasana improves blood circulation and nourishes the reproductive organs.
It strengthens the sexual organs in each women and men. Along with bettering higher sexual efficiency, it has a constructive impression on reproductive well being.
10. Vajrasana Helps Ease Menstrual Cramps
Vajrasana improves blood stream within the pelvic area. Due to this fact, it helps ease menstrual cramps.
It additionally helps in labour by strengthening the pelvic muscle tissues.
Precautions for Performing Vajrasana
- Don’t carry out Vajrasana in case you are affected by knee ache as a result of any underlying medical situation or have lately undergone knee surgical procedure.
- Pregnant ladies can carry out Vajrasana however hold extra hole between their knees, to keep away from placing strain on the stomach.
- Folks with hernia and issues associated to the intestines ought to carry out Vajrasana solely below the steerage of an professional yoga teacher
- People with issues associated to the again like slip disc ought to keep away from performing this asana.
- Folks with stiffness or every other downside of the foot, ankle and knees ought to keep away from performing Vajrasana.
- People who find themselves affected by extreme arthritis mustn’t carry out Vajrasana
A Extra Intense Model of Vajrasana
There’s a extra intense model of the fundamental Vajrasana known as ‘Supta Vajrasana’ or the reclined thunderbolt posture. To carry out this model, comply with these steps.
- First, sit in Vajrasana, after which slowly, with out jerking, recline backwards.
- Place one forearm and elbow on the bottom after which the opposite
- Let the again stay arched and your head contact the ground
- In the event you can’t get your head to the touch the ground fully, gently place solely the crown of your head on the ground
- Bear in mind to observe this variant first solely below the steerage of an authorized yoga teacher.
- This superior model of this pose aids respiration, will increase blood circulation to the mind and prompts the adrenal glands.
Vajrasana is likely one of the best but most helpful yoga asanas. It is likely one of the best meditative poses for attaining increased focus ranges.
Yogis sit on this pose for hours throughout meditation and ‘Dhyaan.’ The pose is part of many praying rituals. This alone speaks for the calm and tranquillity it gives to the thoughts.
One of the best factor about Vajrasana is that, not like different yoga poses, you’ll be able to carry out this instantly after a meal. It’s best if you carry out it on a full abdomen because it helps in digesting the meals.
Vajrasana is a base pose for a lot of different asanas like Gomukhasana, Ustrasana, and Shirshasana.
This asana is appropriate for every kind of individuals. Nonetheless, take precautions if in case you have knee-related points or some leg damage. Seek the advice of your Yoga Teacher earlier than performing Vajrasana.
It’s a nice asana to start your yoga observe. Simply sitting in Vajrasana for a couple of minutes can provide you superb well being advantages. So seize your yoga mat, sit in Vajrasana and expertise all the good well being advantages of this yoga asana.
Vajrasana – Steadily Requested Questions (FAQs)
Q. What’s Vajrasana?
A. Vajrasana additionally known as Thunderbolt or Diamond pose is likely one of the easiest yoga asanas. Vajrasana makes the physique robust as a diamond. That is the most effective asana to remedy any abdomen associated issues. Vajrasana is the one asana in yoga you can carry out instantly after a meal. Folks of any age can carry out this asana simply. It has nice well being advantages and strengthens the entire physique.
Q. What are the totally different names of Vajrasana?
A. Adamantine Pose, Pelvic pose, Thunderbolt pose, Diamond pose and Kneeling pose are the totally different names of Vajrasana.
Q. How lengthy can one carry out Vajrasana?
A. If you’re a newbie, begin with practising Vajrasana for 3-4 minutes. As you progress, you’ll be able to improve the length to 5-7 minutes. You possibly can observe Vajrasana after lunch or dinner. You too can observe this pose on an empty abdomen. Relying in your power and luxury, you’ll be able to improve the length of the asana to 15-20 minutes or much more.
Q. Does performing Vajrasana enhance digestion?
A. Performing Vajrasana helps our digestive system in some ways. It obstructs blood stream to our legs and thighs and will increase it in our abdomen space, thus bettering our bowel actions and relieving constipation. Vajrasana additionally helps us to do away with flatulence (fuel) and acidity. It ensures higher absorption of vitamins by our physique. It’s good to carry out Vajrasana after meals because it helps indigestion.