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Vajrasana is a traditional seated asana (pose). It is a desirable pose to come into for a seated meditation practice or for pranayama (breathing practices). You may have heard the English translations as Thunderbolt, Diamond or Kneeling Pose.
It is typically recommended that yoga is practiced on an empty stomach. Vajrasana is one exception. This pose can be practiced right after having a meal. This pose is excellent for digestion. By sitting in this pose the blood flow is reduced to the legs and blood flow is increased to the digestive organs and this increases the efficiency of the digestive system.
“Vajra” is the name of a major Nadi (pranic channel) which is directly connected with the genito-urinary systems. Sitting in Vajrasana stimulates the Vajra Nadi which facilitates digestion.
Step-by-Step Instructions
- Come into table position on hands and knees
- Untuck the toes and place the tops of the feet on the mat
- Bring the thighs and feet together
- Sit back onto the heels, lifting the torso, to sit with a long, erect spine
- Relax the shoulders, let the hand rest comfortably. As a beginner, stay in the pose 1-2 minutes.
This pose should not be practiced if you have experienced a recent knee, ankle or leg injury, or have joint pain or arthritis.
If the pose is uncomfortable in the knees or ankles, try the following modifications with props.
Modifications
Place a rolled up thick blanket underneath the ankles.
Place a blanket under the knees for extra cushion.
Roll up a blanket and place it between the calves and the buttocks (behind the knees).
Use a yoga block or two between the buttocks and the heels/calves.
A variation on the Pose
The pose can be practiced by stacking the feet. From table position, place the top of one foot onto the sole of the other foot. Sit back onto the heels. Make sure to practice on both sides.
Watch the video which demonstrates exercises to warm the ankles, feet, and calves to prepare the body for Vajrasana. Modifications and the above variation with stacking the feet are demonstrated in the video. The video is 11 minutes in length.
This is an excellent pose to come into for a daily meditation or pranayama (breathing) practice. Start with a minute or two and build your time in the pose.
Benefits
- eases digestive disorders
- increases flexibility in the knees, ankles, and feet
- improves posture
- tones the pelvic muscles
- calms and stabilizes the mind
- strengthens the back
- helps with sciatica
Would you love to have a consistent home yoga practice? Check out my blog post on Start a Home Yoga Practice. A home yoga practice will save you time and money (and sanity). With a home practice, you are in charge of the length, intensity, type of practice, location, etc.!! You can practice in your PJs, with your pet or child at your side!
Namaste Â
Angela Fry
November 28, 2020 8:17 amNow, this looks like a pose I could do! Thanks for sharing. I need all the help I can get with my sciatica.
Julie
November 30, 2020 5:33 pmIt’s a wonderful pose! I hope you find some relief. 🙂
Bri
November 27, 2020 9:07 pmThe variations are so helpful! I have a little trouble with my knees sometimes so using support will definitely help me!
Julie
November 30, 2020 5:34 pmI’m glad the variations are helpful! 🙂
Rachel
November 5, 2019 4:27 amThis looks like a nice easy one for a newbie like me. I love to work out but balance and coordination are not my strong points!
Julie
November 6, 2019 2:31 pmYou can also check out my YouTube channel for several pose demos and short yoga videos! https://www.youtube.com/channel/UC3fZdmZThlIaBXrCGMOjcBQ?view_as=subscriber Thanks for reading 🙂
zandra castillo
November 4, 2019 8:44 amI really like this post. I need to incorporate some exercise in my daily routine and I have been thinking about Yoga. I will look through your site and read up on it.
Julie
November 4, 2019 11:41 amThanks Zandra! I also have a YouTube Channel that has some good starter videos! Thanks for reading 🙂
Amy
January 13, 2019 7:53 pmI loved the variations! The pictures really helped too.
Julie
January 13, 2019 9:47 pmHi Amy,
Great! Glad you like the variations. Thanks for visiting! 🙂
Cassi
January 13, 2019 4:47 pmWhat do you do if your feet fall asleep in this pose?
Julie
January 13, 2019 9:52 pmHi Cassi,
I would suggest trying the modifications for the pose. But first, come out of the pose if the feet fall asleep. Once feeling is restored, try one of the versions seated on the blocks. Thanks for visiting! 🙂
Anitra
January 13, 2019 4:31 pmThanks for sharing the modifications for this post! I sometimes feel a little discomfort in this pose, and the modifications will definitely help! I also like the variation as well!
Julie
January 13, 2019 4:40 pmHi Anitra,
I’m glad I could be of some help! Thanks for reading and commenting! 🙂