Vajrasana pose is a simple sitting yoga posture that has several possible benefits, such as reducing back pain, improving focus, and helping to manage symptoms of hypertension.

Vajrasana gets its name from the Sanskrit word vajra, which means thunderbolt or diamond.

For this pose, you kneel and then sit back on your legs to take the weight off your knees. Breathing and meditative exercises are often done in this position, which in Ayurvedic medicine, is believed to help your body become as strong as a diamond.

Keep reading to learn how to do Vajrasana pose and the benefits it may provide.

Vajrasana has several potential health benefits and may help to:

  • improve attention
  • reduce anxiety
  • improve flexibility
  • decrease blood pressure and heart rate
  • help to manageTrusted Source symptoms of type 2 diabetes

It is important to remember that you should not replace any of your existing treatment options, like medication, with yoga unless you have spoken with a healthcare professional.

You can get into the Vajrasana pose in six simple steps:

  1. Start by kneeling on the floor. Consider using a yoga mat for comfort.
  2. Pull your knees and ankles together and point your feet in line with your legs. The bottoms of your feet should face upward with your big toes touching.
  3. Exhale as you sit back on your legs. Your buttocks will rest on your heels and your thighs will rest on your calves.
  4. Put your hands on your thighs and adjust your pelvis slightly backward and forward until you’re comfortable.
  5. Breathe in and out slowly as you position yourself to sit up straight by straightening your spine. Use your head to pull your body upward and press your tailbone toward the floor.
  6. Straighten your head to gaze forward with your chin parallel to the floor. Position your hands palms down on your thighs with your arms relaxed.

If you find the Vajrasana pose uncomfortable or find it difficult to achieve the posture, there are several modifications that may help:

  • For ankle pain, consider putting a folded blanket or other uniform padding under your shins. Position the blanket so your toes hang off the back.
  • For knee pain, consider placing a rolled or folded blanket or towel across your calves and tucking it behind your knees.
  • For sitting discomfort, try placing a yoga block between your feet horizontally. By supporting some of your weight, you can relieve pressure on your ankles and knees.

Before starting a yoga program, consider speaking with a doctor. They can advise you on how yoga will impact your current health and suggest ways to avoid potential problems.

Yoga practitioners suggest avoiding Vajrasana if you have:

  • a knee problem or have recently undergone knee surgery
  • a spinal cord condition, especially with the lower vertebrae
  • intestinal ulcers, a hernia, or any other intestinal problems such as an ulcer or hernia

If you’re pregnant, you should speak with a doctor before beginning Vajrasana. In some instances, the practice should be avoided to avoid stressing your abdomen. A doctor can give you a personalized recommendation based on your individual needs.

Is it OK to do Vajrasana on your bed?

Yes, it is OK to do Vajrasana on your bed. Yoga encourages modifying poses to suit one’s comfort level and health needs. Learn more about how the practice can be adapted to suit your individual needs.

How long should you sit in Vajrasana?

You should sit in Vajrasana for no longer than 10 minutes. If you are a beginner, it is recommended that you work up to this time, starting with 30 seconds or for however long you feel comfortable.

A relatively simple kneeling pose, Vajrasana has a number of potential benefits, including helping with flexibility, hypertension, and anxiety.

Before you start a yoga program, consider speaking with a doctor. If you have certain conditions, such as knee or spinal cord concerns or issues related to your large or small intestine, it can be helpful to avoid Vajrasana.