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Vajrasana: How To do, Benefits, Precautions

Vajrasana is essentially a kneeling posture that originated from the Sanskrit words, Vajra meaning thunderbolt or diamond, and Asana meaning pose. This pose is also known as the Admintine pose. Generally, breathing exercises such as Kapalbhati Pranayama, and Anulom Vilom are basically done while sitting, and it is often said that when it is done so, the body essentially becomes strong as a diamond.

This yoga is often supposed to be done with an empty stomach, but this yoga can easily be performed after having a meal. More to this, it is also quite effective when it is done immediately after taking a meal. This posture promotes proper digestion of the food.

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How To Do Vajrasana

  • First, you need to kneel down and stretch the lower legs backward while keeping them stick together. The big toes need to cross each other.
  • Now gently lower the body in the way that the buttocks rest on the heals and the thighs rest on the calf muscles
  • Place the hands on the knees and then set the gaze forward with the head straight as much as you can.
  • Now put proper attention on breathing. Make sure that you are completely self-aware of your breathing and also carefully observe while inhaling and exhaling
  • Close the eyes to concentrate on the breathing and also keep your mind calm.
  • Try to be in this pose for at least 5 to 10 minutes.

Benefits Of Vajrasana

  • It proves digestion and also eliminates constipation by regularly practicing it.
  • Better digestion also prevents acidity and ulcers.
  • It strengthens the back and also relieves the practitioner suffering from any lower back problems or even sciatica
  • It strengthens the muscles of the pelvis.
  • It helps in easing out labor pains and also helps in reducing menstrual cramps.
  • It is the best asana to go into meditate state since it is a pose where the body is upright.


While this pose is extremely beneficial, there are some precautions that you need to take.

  • Avoid this asana in case you suffer from a knee problem, or you had gone surgery in your knees recently.
  • Pregnant women need to keep the knees slight away while they practice this asana such that it doesn’t put pressure on the abdomen.
  • In case you have spinal column ailments, especially on the lower vertebrae, you should avoid this pose.
  • People suffering from a hernia, intestinal ulcers or any other ailments related to small or large intestines should only practice this yoga under the proper guidance of a yoga teacher.


Vajrasana is a firm, steady pose, and those who practice it can’t be easily shaken. It is also a meditative pose, but when you are sitting in this pose, it can be a bit challenging. The practitioner needs to conquer the pain that occurs in the legs and also the unrest that is in mind in order to master this pose as well as enter the meditative state. One has to train themselves to sit still properly.

Frequently Asked Questions (FAQ) about Vajrasana

Q: Can anyone do Vajrasana?

A: Vajrasana is generally considered safe for most people, but it may not be suitable for everyone. If you have knee or ankle problems, it is best to avoid this posture. Pregnant women should also avoid this posture, especially in the later stages of pregnancy.

Q: When should I do Vajrasana?

A: Vajrasana can be done at any time of the day, but it is best to do it on an empty stomach. It is also recommended to do it after meals to aid digestion.

Q: How long should I hold Vajrasana?

A: You can hold Vajrasana for as long as you are comfortable. It is recommended to start with a few minutes and gradually increase the time as your body becomes more accustomed to the posture.

Q: Are there any precautions I should take while doing Vajrasana?

A: Yes, you should avoid doing Vajrasana if you have any knee or ankle problems. If you experience any pain or discomfort while doing the posture, you should stop immediately. It is also recommended to practice Vajrasana under the guidance of a qualified yoga instructor.

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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional