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(Created page with "thumb|right|''Vajrasana'' '''Vajrasana''' (/vədʒˈrɑːsᵻnᵻ/; IAST: vajrāsana), "vajra Pose", is a sitting asana in yoga. It is a kneeling posit...")
 
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[[File:Vajrasana.jpg|thumb|right|''Vajrasana'']]
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[[File:Vajrasana.png|thumb|right|''Vajrasana'']]
  
'''Vajrasana''' (/vədʒˈrɑːsᵻnᵻ/; IAST: vajrāsana), "vajra Pose", is a sitting asana in yoga. It is a kneeling position sitting on the heels. A person need not be sitting in an erect position to do it.
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This yoga posture has been named after the shape it takes – that of a diamond or thunderbolt. One can sit in Vajrasana (Adamintine Pose) at the time of doing pranayamas. This yoga posture is pronounced as vahj-RAH-sah-na.
  
== Etymology ==
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==Technique==
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* Kneel down with lower legs stretched straight backwards and toes crossing each other.
 +
* Sit over the heels – your buttocks should sit on the heels and thighs on the calf muscles.
 +
* Sit straight with head facing forward and hands on your knees.
 +
* Close your eyes (optional) and focus on breath observing inhalation and exhalation.
 +
* Practice this position for 5 – 10 minutes in initial days and increase gradually up to 20 – 30 minutes.<ref name="Technique"/>
  
The name comes from the Sanskrit words vajra meaning "thunderbolt" or "diamond like", and asana (आसन, āsana) meaning "posture" or "seat".
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==Technique in pictures/animation==
  
== Description ==
 
  
The practitioner sits on the heels with the calves beneath the thighs. There is a four finger gap between the knee-caps, and the first toe of both the feet touch each other and sit erect.
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==Effects==
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* Enhances blood circulation in the lower abdomen improving digestion.
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* If you sit in Vajrasana after food, food gets digested well.
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* Relieves excessive gas trouble or pain.
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* Nerves of legs and thighs are strengthened.
 +
* Makes knee and ankle joints flexible and prevents certain rheumatic diseases.
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* In Vajrasana, the spine is erect without much effort. It is also beneficial for practice of pranayam and as a preparatory for meditation.<ref name="Effects"/>
  
== Benefits ==
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==Related Asanas==
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* [[Ardha Shalabhasana]]
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* [[Shalabhasana]]
  
This asana helps in digestive issues like constipation. It also strengthens the muscles of the legs and back.
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==Special requisites==
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* It is best to avoid this asana if you have a knee problem or have undergone surgery in your knees recently.
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* Pregnant women should keep their knees slightly apart when they practice this asana so that they avoid putting pressure on their abdomen.
 +
 
 +
==Initial practice notes==
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As a beginner, when you assume this position, it is likely that your legs might begin to pain in no time. If this happens, all you need to do is undo the asana, and stretch your legs forward.<ref name="Initial practice notes"/>
 +
 
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==References==
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<references>
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<ref name="Technique">[https://vishwashantiyoga.com/vajrasana-for-weight-loss.html "Methodology"]</ref>
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<ref name="Initial practice notes">[http://www.stylecraze.com/articles/how-to-do-the-vajrasana-and-what-are-its-benefits/#Beginner'sTips "Beginers tips"]</ref>
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<ref name="Effects">[https://www.artofliving.org/in-en/yoga/yoga-poses/vajrasna-adamintine-pose "Health benefits"]</ref>
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</references>
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==External Links==
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* [https://food.ndtv.com/health/benefits-of-vajrasana-one-pose-to-solve-all-your-tummy-troubles-1407071 Vajrasana on food.ndtv.com]
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* [https://healthnbodytips.org/benefits-of-vajrasana-pose-yoga-how-to-do-vajrasana.html/ Vajrasana on healthnbodytips.org]
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* [http://wellnessdose.com/vajrasana-and-its-12-health-benefits-2/ Vajrasana on wellnessdose.com]
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* [https://7pranayama.com/vajrasana-adamintine-pose-steps-benfits/ Vajrasana on 7pranayama.com]
  
 
[[Category:Yoga]]
 
[[Category:Yoga]]

Latest revision as of 16:15, 4 December 2018

Vajrasana

This yoga posture has been named after the shape it takes – that of a diamond or thunderbolt. One can sit in Vajrasana (Adamintine Pose) at the time of doing pranayamas. This yoga posture is pronounced as vahj-RAH-sah-na.

Technique

  • Kneel down with lower legs stretched straight backwards and toes crossing each other.
  • Sit over the heels – your buttocks should sit on the heels and thighs on the calf muscles.
  • Sit straight with head facing forward and hands on your knees.
  • Close your eyes (optional) and focus on breath observing inhalation and exhalation.
  • Practice this position for 5 – 10 minutes in initial days and increase gradually up to 20 – 30 minutes.[1]

Technique in pictures/animation

Effects

  • Enhances blood circulation in the lower abdomen improving digestion.
  • If you sit in Vajrasana after food, food gets digested well.
  • Relieves excessive gas trouble or pain.
  • Nerves of legs and thighs are strengthened.
  • Makes knee and ankle joints flexible and prevents certain rheumatic diseases.
  • In Vajrasana, the spine is erect without much effort. It is also beneficial for practice of pranayam and as a preparatory for meditation.[2]

Related Asanas

Special requisites

  • It is best to avoid this asana if you have a knee problem or have undergone surgery in your knees recently.
  • Pregnant women should keep their knees slightly apart when they practice this asana so that they avoid putting pressure on their abdomen.

Initial practice notes

As a beginner, when you assume this position, it is likely that your legs might begin to pain in no time. If this happens, all you need to do is undo the asana, and stretch your legs forward.[3]

References

External Links