Vajrasana-This asana is very simple and a good start for beginners. Vajra means thunderbolt in Sanskrit and asana means posture. This asana helps in improving the digestive system and releases back pain. Vajrasana is also known as thunderbolt pose or diamond pose is a kneeling asana in hatha yoga.
Steps to do Vajrasana
Sit comfortably on the yoga mat with legs stretched straight and spine straight.
Bend your knees and sit on your buttocks.
Keep the hands on your legs.
Interlock the toes and keep your back, neck straight.
Hold this position as long as you can. Take a deep breath.
Get back to a normal position and relax your legs. Breathe normally.
For beginners as soon as you sit in this position there are chances of getting pain in the legs. Then just get back to normal position and relax the leg muscles for some time. Try with a few seconds in the beginning then slowly you can increase the time.
Benefits of doing Vajrasana
Strengthens the muscles of legs and back. It relieves the pain for patients suffering from lower back pain and sciatica.
This asana strengthens the pelvic muscles.
Helps people suffering from constipation and stomach disorders.
It also improves the digestive system.
Tones the muscles of hips, thighs and calf muscles.
One can also do pranayama sitting in this position.
Precautions to be taken while doing Vajrasana
Some physicians claim that vajrasana can cause stiffness in the knee, ankle and legs.
May cause slip discs in extreme cases.
It is best to avoid this asana if you have knee problems or undergone knee surgery.
Supta Vajrasana is an important variation in this asana. After taking the position of Vajrasana, bend backwards so that your arms and elbows should touch the ground. Keep your hands straight. Later arch your spine and neck until your head touches the floor. It helps to strengthen the back, neck and chest regions. It is important to do Supta Vajrasana under the guidance of a yoga instructor.