Vajrasana (Diamond Pose)

Alternatives
Yoga

Vajrasana (Diamond Pose)

’Vajra’ means diamond. The body is solid like a diamond in this basic posture, which is a preparatory pose for many other asanas and a posture for practicing pranayaama and meditation.

Instructions:

• Sit in the Dandasana posture.

• Supporting your weight on the left palm, fold the right leg at the knee and place the foot under the right buttock. Sole should remain inside.

• Similarly, supporting your weight on the right palm, fold the left leg at the knee and place the foot under the left buttock. Sole should remain inside.

• In this position, the heels should remain out, toes inside (with the big toes touching each other), and soles upward.

• Gently pull your shoulders back.

• Place your palms on the respective knees.

• Sit erect and fix your gaze in front (close the eyes when meditating).

• Breathe normal (or do pranayaama with different breathing techniques in this posture).

Beginners: Start with shorter periods of time – just a few minutes to begin with and then gradually increase the time duration.

Advanced: Practitioners should try sitting in this pose for extended periods of time, over thirty minutes.

Benefits:

• Improves digestion. Practicing Vajrasana after meals relieves heaviness and bloating problem.

• Prevents and cures flatulence.

• Relieves sciatica pain.

• Induces relaxation.

• Calms nervous system.

• Strengthens thigh muscles and calf muscles.

Contraindications/Cautions:

• Do not sit on the ankles.

• Do not sit on the heels.

• Do not practice this asana if you suffer from knee pain.

• Release the posture if there is tingling sensation in the legs.

• Pregnant women should keep their knees little apart while practicing Vajrasana for comfort.

• Persons suffering from piles should practice it only after consulting a certified yoga teacher.