The sitting yoga pose is the discussion topic today. The sitting yoga pose [ Vajrasana ] is one of the most important poses. Hellooooooo our dear Yogis, welcome to our new episode of Yoga with Eeman. In this episode, Eeman will show you the process of Vajrasana. Vajrasana pose is a simple sitting yoga pose.
Its name comes 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 is said to help your body become as strong as a diamond.
The sitting yoga pose
Vajrasana pose is a simple sitting yoga pose. Its name comes 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 is said to help your body become as strong as a diamond. Keep reading to learn how to do Vajrasana pose and the many positive benefits it provides.
Benefits of Vajrasana
There have been a number of studies that indicate Vajrasana has positive health benefits, including:
- A small 2010 studyTrusted Source of 12 patients concluded that yogic procedures, including Vajrasana, helped reduce discomfort for people with lower back pain.
- A 2011 article indicated that Vajrasana is one of the poses — along with Padmasana, Halasana, Shavasana, and Paschimottanasana — that is useful for hypertension.
- A 2009 study of 30 men concluded that yoga training poses, including Vajrasana, may improve concentration-based performance.
Some benefits of Vajrasana also include:
- aiding in digestion
- relieving or preventing constipation
- strengthening pelvic muscles
Although not supported by clinical trial data, proponents of yoga suggest that Vajrasana is one of the best poses for concentration and meditation. It offers other benefits, such as:
- helping keep the mind calm and stable
- curing digestive acidity and gas formation
- helping to relieve knee pain
- strengthening thigh muscles
- helping to relieve back pain
- strengthening sexual organs
- helping in treatment of urinary problems
- increasing blood circulation to the lower abdominal region
- helping to reduce obesity
- helping reduce menstrual cramps
How to do the Vajrasana pose
You can get into the Vajrasana pose in six simple steps:
- Start by kneeling on the floor. Consider using a yoga mat for comfort.
- 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.
- Exhale as you sit back on your legs. Your buttocks will rest on your heels and your thighs will rest on your calves.
- Put your hands on your thighs and adjust your pelvis slightly backward and forward until you’re comfortable.
- 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.
- 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.
How to make the Vajrasana pose more comfortable
If you find the Vajrasana pose uncomfortable, ask your yoga instructor to make sure that you’re doing it correctly. Some techniques you can use to ease discomfort include:
- 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, place a yoga block between your feet horizontally. By supporting some of your weight, this can take pressure off ankles and knees.
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