Asana means posture in yoga. Vajrasana is likely one of the best asanas and is ideal for learners. It supplies power to the physique and calms the thoughts.
What’s Vajrasana?
Vajrasana, additionally known as thunderbolt or diamond pose, is likely one of the easiest yoga asanas. It makes the physique sturdy as a diamond.
That is the very best asana to remedy any abdomen associated illnesses. It’s the solely asana in yoga which 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.
Completely 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 necessary to do it accurately. Observe these steps to carry out the diamond pose completely.
1 – Sit on the flat ground or a yoga mat by kneeling.
2 – Fold the knees and ankles backwards and level the toes in keeping with the legs. The bottoms of the toes ought to face upward by touching the massive 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 – Preserve your backbone, neck and head straight. Shut your eyes and begin deep respiratory.
5 – Regulate your thighs and pelvis barely backwards and ahead till you are feeling snug.
6 – Preserve your head straight and gaze ahead. Preserve your chin parallel to the ground.
7 – Preserve the correct palm on the correct 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 arise slowly.
Period of Vajrasana Pose
If you’re a newbie, begin with practising Vajrasana for 3-4 minutes. As you progress, you’ll be able to enhance the period to 5-7 minutes.
You’ll be able to follow diamond pose after lunch or dinner. You can even follow this pose on an empty abdomen. Relying in your power and luxury, you’ll be able to enhance the period of the asana to 15-20 minutes or much more.
10 Well being Advantages of Vajrasana Pose
Vajrasana has quite a few constructive well being advantages. So, common follow of this asana can vastly enhance your bodily and psychological well being.
Carry out sluggish and rhythmic respiratory together with the asana to reap extra advantages of this wonderful yoga pose.
1. Vajrasana Improves Blood Circulation
Vajrasana is nice for blood circulation. It particularly improves the blood movement within the pelvic area.
Respiratory concurrently regulates the blood circulation in the complete 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 supplied by this asana.
3. Vajrasana Improves Digestion
Performing Vajrasana helps our digestive system in some ways. It obstructs blood movement to our legs and thighs and will increase it in our abdomen space, thus enhancing our bowel actions and relieving constipation.
Vajrasana additionally helps to do away with flatulence (gasoline) 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 Supplies Reduction from Decrease Again Ache
Vajrasana helps to strengthen your decrease again muscle tissue and thus supplies aid from occasional ache and discomfort.
It additionally helps to alleviate ache brought on by sciatica. Common follow of Vajrasana can assist you strengthen your decrease again.
5. Vajrasana Strengthens Pelvic Ground Muscle tissue
Vajrasana will increase blood circulation within the pelvis and strengthens our pelvic ground muscle tissue.
It is vitally helpful for girls affected by stress urinary incontinence.
6. Vajrasana Helps to Calm the Thoughts
Common follow of Vajrasana reduces stress and improves focus.
It additionally helps to cope with despair and anxiousness. Respiratory workout routines carried out throughout Vajrasana assist maintain 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 movement to your abdomen and boosts digestion.
Higher digestion equals higher absorption of vitamins and lowered 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 enhancing higher sexual efficiency, it has a constructive affect on reproductive well being.
10. Vajrasana Helps Ease Menstrual Cramps
Vajrasana improves blood movement within the pelvic area. Due to this fact, it helps ease menstrual cramps.
It additionally helps in labour by strengthening the pelvic muscle tissue.
Precautions for Performing Vajrasana Pose
- Don’t carry out Vajrasana in case you are affected by knee ache because of any underlying medical situation or have just lately undergone knee surgical procedure.
- Pregnant ladies can carry out Vajrasana however maintain extra hole between their knees, to keep away from placing stress on the stomach.
- Folks with hernia and issues associated to the intestines ought to carry out Vajrasana solely below the steerage of an skilled 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 shouldn’t carry out Vajrasana
A Extra Intense Model of Vajrasana
There’s a extra intense model of the essential 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
- When 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 follow 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.
Conclusion
Vajrasana is likely one of the best but most useful yoga asanas. It is likely one of the only meditative poses for attaining greater 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 supplies to the thoughts.
The perfect factor about Vajrasana is that, not like different yoga poses, you’ll be able to carry out this instantly after a meal. It’s most effective 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 all types 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 follow. Simply sitting in Vajrasana for a couple of minutes may give 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 – Continuously 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 sturdy as a diamond. That is the very best asana to remedy any abdomen associated issues. Vajrasana is the one asana in yoga which 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 completely different names of Vajrasana?
A. Adamantine Pose, Pelvic pose, Thunderbolt pose, Diamond pose and Kneeling pose are the completely 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 enhance the period to 5-7 minutes. You’ll be able to follow Vajrasana after lunch or dinner. You can even follow this pose on an empty abdomen. Relying in your power and luxury, you’ll be able to enhance the period 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 movement to our legs and thighs and will increase it in our abdomen space, thus enhancing our bowel actions and relieving constipation. Vajrasana additionally helps us to do away with flatulence (gasoline) and acidity. It ensures higher absorption of vitamins by our physique. It’s good to carry out Vajrasana after meals because it helps indigestion.
