Yoga dates back to 2700 B.C. It proves to be self-catering towards the spiritual upliftment as well as material up-gradation of humanity. All our lives, we have been hearing the benefits of yoga and exercise for our physical and mental health. While vigorous exercise is associated with physical health, yoga is a form of locomotive exercise that impacts the physical as well as the mental, and spiritual state of a human. Here, we are going to talk about the very popular Vajrasana pose and in demand these days.
What is the Vajrasana Pose and How to do it?
Vajrasana is a simple sitting yoga pose practiced for better physical mental stability. Vajrasana comes from the Sanskrit words- ‘Vajra’ and ‘asana’. Vajra means thunderbolt or diamond while asana simply indicates pose. It is an extremely simple asana that won’t cause any strain on your body. To attain this pose, one kneels down and sits with legs folded backward. Various meditation and breathing exercises are performed while sitting in this pose.
Here is a description of how to do the Vajrasana Pose:
- Begin with kneeling down on the floor. Here, a yoga mat or any other comfortable sheet is recommended for a smooth and comfortable experience.
- Now, you just have to pull the knees of both legs and ankles together. Here, your feet are to be pointed in line with your legs.
- Big toes should touch each other and the bottoms of feet should face upwards.
- Now just lay back on your legs. At this point, your buttocks are placed on the heels of your feet while thighs are folded and rested on the calves respectively.
- Exhale as you take the position of resting back.
- Place your hands firmly on your thighs. Adjust yourself and your pelvic region until your reach the most comfortable position.
- Once the positioning is done, breathe, in and out, slowly, and straighten your spine as you breathe.
- Look up, gaze forward, chin parallel to the floor.
- Relax your arms and place your hands on your thighs for a better and comfortable position.
Now that we’ve learned the Vajrasana steps, let us now look at the plethora of benefits that Vajrasana brings along with it.
Benefits of Vajarasana:
Vajrasana benefits are humungous to start with. There have been extensive studies to support the facts that infer the benefits of Vajrasana. Vajrasana yoga has been in trend since time immemorial. Here, we have listed some of the major and popular studies to support the benefits of Vajrasana.
- A 2010 study performed on 12 patients indicates that various yoga poses and exercises including Vajrasana aids in the reduction of discomfort for people experiencing lower back pain.
- Along with Padmasana, Halasana, Paschimottasana, Shavasana, Vajrasana helps reduce hypertension- stated by an article in 2011.
- 30 men were summoned for an experiment in 2009 which resulted in a conclusion that Vajrasana improves performance based on concentration.
With extensive support of these studies and substantial research in the field, we have curated a list of advantages posed by Vajrasana. Take a look at these:
- Better digestion
- Constipation is relieved
- Pelvic muscles gain strength upon the regular practice of Vajrasana.
- Various proponents of Yoga also infer that Vajrasana is beneficial to keep the mind calm and sound.
- As is evident from the Vajrasana images, it is known to strengthen the thigh muscles.
- Knee pain is also reduced to some extent
- Back pain is another issue that’s resolved as a result of Vajrasana’s practice over time.
- Gas formation and acidity problems in old age are also cured by Vajrasana.
- Urinary issues are also treated by this yogic pose.
- Blood circulation to the lower abdominal region increases with the consistent practice of Vajrasana.
- Obesity is also one of the factors treated by this pose.
- Women experiencing severe menstrual cramps can benefit a great deal from Vajrasana. It helps reduce menstrual cramps.
How to Make It Comfortable and Doable?
Vajrasana might seem like a very simple pose in Vajrasana images. The truth lies behind the ankles and stretched muscles of feet. While attaining the position is not difficult at all, maintaining the pose for a longer period of time might become challenging for some people. Here are some tested ways to reduce the stress around your legs and feet thereby maintaining the pose for a longer time.
- If you feel ankle pain, put a folded blanket or any other padding under shins. This will help reduce the stretch felt. The prop should be positioned such that the toes hang off the back.
- If your knees are giving up too early, tuck a folded towel or blanket or any other similar padding material behind your knees while laying it across calves.
- If the sitting position isn’t comfortable after many trials, you can consider putting a yoga block between your feet in a horizontal position. This will take some pressure off your ankles and knees
Yoga is an essential and highly beneficial practice for everyone. With increased communication sources, yoga has reached out to the world and many have adopted the ways of yoga to attain physical, mental and spiritual potentialities.
Vajrasana is an easy pose that can be done anywhere and anytime. You don’t need to set a specific time to practice this pose. Do it while sitting down, while eating or simply while sitting idly.
However, it is advised to see and take proper consultations from your doctor if you seem to have any medical condition before beginning the Vajrasana yoga.