Vajrasana - Thunderbolt pose
Sanskrit: Vajra - Thunderbolt, Diamond, Indra's Weapon; Asana – pose
Vajrasana is used above all for higher spiritual practices like concentration and meditation. Furthermore, it provides a quick remedy for digestive problems such as bloating, constipation and heartburn. Learn more about the right diet, when you practice yoga.
- Level: Beginner / Advanced
- Duration: a few minutes - hours (for higher spiritual practices)
- Repetition: none
- Stretches: ankle, knee
- Strengthens: lower back, knees,
- Chakra: Manipura Chakra (Solar Plexus)
♥ Promotes blood circulation in the pelvic region
♥ Strengthens the pelvic muscles and pelvic floor
♥ Helps with hemorrhoids
♥ Prevents hernia
♥ Relieves menstrual problems
♥ Helps against constipation and heartburn
♥ Promotes digestion
♦ pain in knees (maybe possible with separated knees)
♦ problems in the ankles
Instructions for Vajrasana
- Kneel on the floor with the knees close together. Bring your big toes together and let your heels tilt outward.
- Now lower the buttocks between your feet. The heels touch the outer sides of the hips.
- Put your hands on your knees, palms facing down.
- Back and head are in a straight line. Do not straighten your back too much.
- Close your eyes and relax the whole body, especially the arms.
- Breathe calmly and slowly. Focus on the natural flow of breath.
The science behind Vajrasana
Vajrasana is primarily a meditation pose. Muslims and Buddhists pray in this pose. For those who find it difficult to meditate in Siddhasana (cross-legged) or Padmasana (lotus pose), this pose is a good alternative.
Keep your attention on your legs, buttocks, and spine at the beginning. Once you feel well in this pose, you can concentrate on your breath. This brings peace and balance to your mind. Spiritually, this posture affects the Manipura Chakra, your fire center. It is responsible for getting things done.
Note: Yoga beginners should first learn all yoga practices from a competent teacher and then practice alone.