'''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.
== Etymology 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.<ref name="Technique"/>
The name comes from the Sanskrit words vajra meaning "thunderbolt" or "diamond like", and asana (आसन, āsana) meaning "posture" or "seat".==Technique in pictures/animation==
== Description ==
The practitioner sits on the heels with the calves beneath ==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 thighsare strengthened. There is a four finger gap between the * Makes knee-capsand ankle joints flexible and prevents certain rheumatic diseases.* In Vajrasana, and the first toe spine is erect without much effort. It is also beneficial for practice of both the feet touch each other pranayam and sit erectas a preparatory for meditation.<ref name="Effects"/>
== Benefits Related Asanas==* [[Ardha Shalabhasana]]* [[Shalabhasana]]
This ==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 helps 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 digestive issues like constipationno time. If this happens, all you need to do is undo the asana, and stretch your legs forward.<ref name="Initial practice notes"/> ==References== <references> <ref name="Technique">[https://vishwashantiyoga.com/vajrasana-for-weight-loss.html "Methodology"]</ref> <ref name="Initial practice notes">[http://www.stylecraze. It also strengthens com/articles/how-to-do-the muscles -vajrasana-and-what-are-its-benefits/#Beginner'sTips "Beginers tips"]</ref> <ref name="Effects">[https://www.artofliving.org/in-en/yoga/yoga-poses/vajrasna-adamintine-pose "Health benefits"]</ref> </references> ==External Links==* [https://food.ndtv.com/health/benefits-of the legs -vajrasana-one-pose-to-solve-all-your-tummy-troubles-1407071 Vajrasana on food.ndtv.com]* [https://healthnbodytips.org/benefits-of-vajrasana-pose-yoga-how-to-do-vajrasana.html/ Vajrasana on healthnbodytips.org]* [http://wellnessdose.com/vajrasana-and back-its-12-health-benefits-2/ Vajrasana on wellnessdose.com]
[[Category:Yoga]]
