Vajrasana ,Benefits, How to do, Precautions

Vajrasana(The Ankle Pose)
Vajrasana tones the vajra Nadi which runs through the ankle. Vajra is a sign of strength and vigour. Regular practice of Vajrayana strengthens the entire psycho-physiological system.




How to do Vajrasana:

Sit erect with legs stretched heels together, palms pressing on the floor by the side of the buttocks.

1. Right leg folds at the knee level and places the heel under the right buttock.
2. Left leg folds at knee level and place the heel under left buttock.

3. Keep the knees together and rest the palms on the upper thighs. Sit in an erect and relaxed state.
4.After the asana unfolds the left leg and keep it straight and then unfold the right leg and return.

Benefits of Vajrasana

  • Vajrasana helps to loosen the joints and muscles of legs and blood circulation to the lower abdominal region is increases.
  • This yoga pose is very beneficial for the patients of Hypertension, sciatica and gastrointestinal disorders.
  • Vajrasana controls diabetic sugar levels.
  • This yoga pose is useful in meditation and pranayama.

What makes Vajrasana so special?

The position of Vajrasana or Thunderbolt is considered the best position to practice breathing and meditation exercises. Also, in India, many people sit in this asana after having their meals. It is an excellent attitude for gentle digestion.

Chakra wise

Sitting in Vajrasana with closed eyes will stimulate the Ajna Chakra. The third eye chakra is an instrument to perceive the most subtle qualities of reality. It goes beyond the physical senses in the field of subtle energies. When you listen to this chakra, you can open yourself to intuitive sensibility and inner perception.

Advantages of Vajrasana

  • Better digestion: the position of knees contributes to improving the blood circulation in the body. It alters the blood flow by reducing blood flow in the lower part, especially in the legs, and increasing blood flow to the digestive organs, resulting in an efficient digestive system. People with low digestive benefit.
  • Strengthens the back: as the spine is erect and our hips are supported by the heels, this helps strengthen the back.
  • Optimum function of the organs: since the upper part of the body remains straight, there is an optimal place for each internal organ. As a result, the organs are not compressed and can function effectively.
  • Squeeze the thighs: when you sit in this asana, you can squeeze the thighs for longer. It also stretches tight hamstrings.
  • Calming effect: since the upper part of the body is straight and we focus on the middle of the eyebrows, this has an incredibly calming effect on the body and mind.
  • Great meditative asanas: yoga asanas prepare the body for meditation. We need a strong back and flexible hips to remain silent for a long time. Vajrasana is commonly used for its lightness and efficiency to sit quietly.
    For knee pain, place a folded mat between the thighs and calves.


Avoid severe knee or back pain.

Caution: Arthritis patients should take care to practice this pose.

Important points:

Mode of Bending: Try to Keep the heels together, if possible. Maintain erect spine with relaxed shoulders and neck joints.

Mode of Breathing: maintain slow, deeply rhythmic, relaxed abdominal breathing