The Diamond Pose, otherwise known as the Vajrasana or Thunderbolt Pose or Bhujrasana, is a very powerful and simple yoga posture that offers a wide array of physical, mental, and spiritual benefits. Being very accessible, the pose suits best for everyone from beginners to advanced ones.
A regular practice of this yogic posture aids in better digestion, strengthens the pelvic muscles, calms the mind, and improves your meditation practice.
Continue reading to explore Vajrasana in depth, including its origins, proper technique, and the wide range of benefits it provides.
Information
| Known as: | Diamond Pose, Vajrasana, Thunderbolt Pose, Bhujrasana, Adamantine Pose, Adamant Pose, Pelvic Pose, Kneeling Pose |
| Sanskrit name: | वज्रासन; भुज्रासन |
| IAST: | Vajrāsana; Bhujrāsana |
| Pronunciation: | vahj-rahs-AHS-uh-nuh; booj-rahs-AHS-uh-nuh |
| Level: | Beginners |
| Type: | Sitting, Meditative, Kneeling pose |
| Total time: | 1 to 5 minutes |
| Drishti: | Forward; Eye closed |
| Chakra: | Ajna Chakra, Swadisthana Chakra, Muladhara Chakra |
| Focus: | Legs, spine |
| Indications: | Sciatica, digestion, blood circulation, pelvic muscles, nervous system |
| Counterposes: | Dandasana (Staff Pose) |
| Preparatory poses: | Garudasana, Ardha Shalabhasana, Shalabhasana, Bound Angle Pose |
| Follow-up poses: | Crocodile Pose, Child’s Resting Pose, Mrtasana |
| Contraindications: | Ankle injury, knee injury, calf injury |
Origins and Meaning
Vajrasana, derived from the Sanskrit words “Vajra” and “Asana”:
- “Vajra” meaning diamond or thunderbolt
- “Asana” meaning pose or posture
This asana has a specific position in yoga practice, particularly meditation and pranayama (breathing techniques). The word “Vajra” represents power and invincibility, similar to the mythical weapon of Indra, the king of gods in Hindu mythology.
Vajrasana provides immense significance in the yogic tradition, since it is thought to be the pose in which Lord Buddha attained enlightenment. This posture is also frequently seen in statues and pictures of saints and sages, highlighting their religious importance.
Unlike other poses in yoga that demand flexibility or strength, Vajrasana is accessible to the majority of individuals, making it a popular choice for both beginners and advanced practitioners. It is a basic sitting stance that is commonly employed during meditation, pranayama, and even eating in some cultures because of its digestive benefits. The beauty of Vajrasana lies in its ability to bring stillness to the mind and body, providing a stable foundation for deeper inner work.
Benefits of Diamond Pose (Vajrasana)
Numerous studies suggest that the Diamond Pose offers significant health benefits.
A small 2010 study involving 12 participants found that yogic practices, including Vajrasana, helped alleviate discomfort in individuals with lower back pain. 1
A 2011 article highlighted Vajrasana as one of several poses, including Padmasana, Halasana, Shavasana, and Paschimottanasana, that are beneficial for managing hypertension. 2
Another study from 2009, involving 30 men, concluded that yoga poses, including Vajrasana, may enhance concentration and improve performance in tasks requiring focus. 3
Physical Benefits:
- Stretches the quadriceps
- Strengthens pelvic muscles, aiding in hernia prevention and childbirth
- Energizes the thighs, calves, and ankles
- Enhances circulation
- Opens the ankle, knee, and hip joints
- Aligns the spine
- Improves blood flow to the abdomen
- Aids in digestion
- Relieves and prevents constipation
- Strengthens thigh muscles
- Alleviates back pain and knee discomfort
- Strengthens sexual organs
- Assists in treating urinary problems
- Increases blood circulation to the lower abdominal region
- Helps reduce obesity
- Eases menstrual cramps
Mental and Emotional Benefits:
- Soothes the nervous system
- Calms and stabilizes the mind
How to do the Diamond Pose (Vajrasana)
The name Vajrasana itself suggests that you should kneel and sit back on your legs, relieving the knees of any extra pressure. It can be done for breathing or meditating purposes, as it is believed to help one’s body become as strong as a diamond.
Step-by-step Instruction
Step-1: Set Up Your Space
Sit on a clean mat or blanket with your legs extended in front of you and your spine nice and tall. Take a few deep breaths, slowly lengthening your spine up with every inhalation, close your eyes.
Step-2: Position Your Right Leg
Inhale deeply and exhale as you bend your right leg towards you, so that your right foot comes towards your right buttock.
Step-3: Lift and Place Your Right Foot
Inhale, lifting your buttocks a little off the ground, and place the right foot directly under your buttocks. As you do that, make the out-breath long and complete to help settle the position.
Step-4: Step Your Left Leg
Inhale, and lift your left knee so that the thigh is off the ground and parallel to the floor. Pointing your left toes, place the sole of the left foot beneath your left buttock, where your toes and right heel touch.
Step-5: Find Your Seat
Make sure both your feet go under your buttocks, with your toes touching and heels slightly apart. Now sit comfortably in the space between your heels, the spine aligned.
Step-6: Hand Placement
Inhale and place your palms on your thighs just above your knees. While you exhale, close your eyes and concentrate on your breathing.
Step-7: Hold the Pose
Hold for 8 breaths. Inhale, and feel the lengthening of your spine while allowing energy to move through your whole being without any resistance. Do not stress your heels and ankles; otherwise, it will create an uncomfortable situation for you.
Step-8: Releasing the Pose
Gently lift hands off of the thighs, take them beside your hips on the mat/floor, then inhale; tilt your body slightly toward the left as you stretch your right leg forward at the same time as you exhale.
Step-9: Release the Left Leg
Inhale, tilt your body slightly to the right, and exhale in extending the left leg forward.
If you need to, take a moment and reposition your legs in front of you. Shake your ankles, or perhaps move them in a circular motion both clockwise and counter-clockwise to loosen up. Take a moment to relax before repeating the pose.
Common Mistakes
- Ensure that your knees are close together and your spine is straight. Slouching or rounding your back can reduce the effectiveness of the pose.
- Avoid tensing your shoulders, neck, or jaw. The pose should be comfortable and relaxed.
- Make sure the tops of your feet are flat against the floor, and your weight is evenly distributed.
Modifications for Beginners
- If you find it difficult to sit back on your heels, place a cushion or a folded blanket between your calves and thighs to reduce the strain on your knees and ankles.
- Beginners can use a wall for back support until they build enough strength to hold the pose independently.
For some, this pose comes effortlessly, while for others, it can be quite challenging. If you find it difficult, take your time and proceed slowly. Avoid putting strain on your knees, and remember that patience is key. Stay persistent and practice Diamond Pose, or Thunderbolt Pose, regularly, allowing your body to gradually adapt.
To assist with alignment, you can occasionally use a strap around your thighs to keep them parallel, which helps maintain proper foot positioning. However, think of the strap as a training tool—use it sparingly and focus on building your natural ability to hold the pose.
Ideal Times to Practice Diamond Pose (Thunderbolt Pose)
Diamond Pose is an asana that can be done at any time, even after meals.
When to Practice This Asana:
- After a Meal: Doing this asana after eating aids in digestion and prevents bloating or indigestion.
- While Meditating: This stance provides a solid foundation during meditation, enhancing your ability to concentrate.
- Morning Routine: Starting your morning with this pose is an excellent way to prepare your body and mind for a calm and focused day.
Precautions and Contraindications
- Injury and Surgery: Individuals with chronic knee problems or those recovering from recent ankle or knee surgeries should avoid this pose until fully healed.
- Physical Strength and Weak Body:
- General Weakness: Individuals with general body weakness, particularly in the knees, hips, or ankles, or those suffering from arthritis (especially seniors), should avoid this pose.
- Minor Knee Pain: Students with minor knee pain may use props such as a pillow, folded blanket, or block for added support to enhance comfort.
- Minor Back Discomfort: Sitting with a slight lean against a wall can help alleviate minor back discomfort.
- Tight Knees and Ankles: Ensure proper warm-up before attempting the pose.
- Acute Pain: Students with acute pain in the lower back, arms, neck, or shoulders should proceed slowly and stop if pain or dizziness occurs.
- Hernias and Intestinal Issues: Practice Vajrasana only under expert supervision.
- Back Conditions: Avoid this pose if you have conditions like slipped discs, sciatica, coccydynia (tailbone pain), or piles, as it may worsen these issues due to increased rectal pressure or restricted blood circulation to the legs.
- Others: Pregnant women can practice Diamond Pose but should keep a wider gap between their knees to avoid abdominal pressure. The Supported Thunderbolt Pose with a bolster is a suitable alternative. Generally, Vajrasana is accessible to most individuals with these precautions.
- Pushpika Attanayake AM, Somarathna KI, Vyas GH, Dash SC. “Clinical evaluation of selected Yogic procedures in individuals with low back pain.” Ayu. 2010 Apr;31(2):245-50. doi: 10.4103/0974-8520.72409. PMID: 22131719; PMCID: PMC3215373.[↩]
- Devasena, Indla and Pandurang Madhukar Narhare. “International Journal of Biological & Medical Research Effect of Yoga on Heart Rate and Blood Pressure and Its Clinical Significance Original Article.” . Available from: https://www.semanticscholar.org/paper/International-Journal-of-Biological-%26-Medical-of-on-Devasena-Narhare.[↩]
- Singh, Kanwaljeet, Bal, Baljinder and Deol, Nishan. “Effects of selected meditative asanas on kinaesthetic perception and speed of movement” Biomedical Human Kinetics, vol.1, no.2009, 2010, pp.92-94. DOI: 10.2478/v10101-009-0023-9.[↩]
