Vajrasana - Steps and Benefits

Vajrasana means Adamintine pose. It is a kneeling pose. Different types of pranayam can be done by sitting in this asana. In this article, we are going to learn Steps and Benefits of Vajrasana or Adamintine pose.

Steps of Vajrasana (Adamintine Pose) –

Kneel down, stretch your lower legs backward and keep them together. Your big toes should cross each other.
Now, slowly lower your body in order to rest your buttocks on your heels and thighs on your calf muscles.
Place your hands on your knees, and keep your head absolutely straight and backbone errect.
Keep breathing normal. Try to concentrate on breathing.
You could close your eyes. This will calm your mind and you will feel relax.
This is Vajrasana.

Precautions to take before doing Vajrasana (Adamintine Pose) –

Normally, any asana should be done with an empty stomach. But, this could be done after having some food. Even, it is suggested to do this asana after having food.
Don’t do it forcefully. Do it, till you feel comfortable otherwise it will harm you.
Take doctors advice before starting to do this asana. People having knee injury or have undergone with any surgery related to legs should avoid this.
People having back injury should avoid this.
Pregnant women should keep their legs little apart to avoid any pressure on abdomen.
Don’t do it for long time if you are beginner.

Beginner – Do it for 5-6 seconds and 1-2 repetition (increase time by 2-3 seconds every week).
Intermediate – Do it for 15-20 seconds 1-2 repetition (increase time by 2-3 seconds every week).
Regular – Do it for 5-10 minutes and 1 repetition.

Benefits of Vajrasana (Adamintine Pose) –

It improves digestion and permanently eliminates constipation. Obviously, it removes all problems arise due to digestion.
It is very good for people doing meditation. Things like pranayam, dhyana can be done in this asana.
It strengthen back and pelvic muscles.
It is beneficial to reduce menstrual cramps.