How To Do Vajrasana And Its Benefits

Vajrasana or Thunderbolt Pose or Diamond Pose

Vajrasana, also known as thunderbolt pose or diamond pose is one of the easiest poses in yoga. Yoga has been practiced since ancient times, it contains many asanas, types of meditation, pranayamas or breathing exercises, kriyas, bandhas, etc. It is one of the best ways to relax and suit your body, mind, and soul. In yoga, meditation is a holistic approach to achieve silence of the mind, is best practiced to relieve stress, improve concentration, attain stability of the mind and body, and fight against imbalances present in the body and mind.

Yoga is said to be healing therapy and one of the easiest and inexpensive ways to stay fit both physically and mentally. Yoga is the best form of exercise when you start learning and practicing it daily. It consists of simple poses called asanas. It can be done using your hands and legs moving in different positions accordingly. Once you get used to it, you will start enjoying practicing it. It is quite different from the regular workouts which are found in the gym. Initially, by practicing simple asanas, you can try intense poses that need great strength and flexibility of the body.

Speaking about Vajrasana, it is a simple form of sitting yoga pose. The word is derived from Sanskrit and the meaning of Vajrasana is “diamond pose”, which means sitting like a “diamond”. Vajrasana is also called the “thunderbolt pose”.

In this pose, you have to kneel your legs and sit back on your legs. The complete weight of the body is on your shin. A few kinds of exercises like breathing and meditation are done in this pose. These exercises are more effective by sitting and doing them. 


  • Vajrasana is one of the easiest sitting yoga asanas.
  • By sitting in this posture, the Vajra Nadi stimulates, which is present in the ankle above the heel of the leg. 
  • When the entire body weight concentrates on Vajra Nadi, Vajrasana helps in digestion.
  • Many yoga experts suggest doing vajrasana if the patient complains of constipation and lower back problems. 
  • It strengthens the muscles in the legs and thighs and also reduces bloating of the stomach.
  •  It also relieves constipation and strengthens the legs, lower back, and thighs

Benefits of Vajrasana

A study indicates there are many vajrasana benefits.

A few of them are:

  • Thunderbolt pose reduces pain and relaxes the muscles in the lower back with people suffering from sciatica.
  • It helps in proper digestion.
  • Thunderbolt pose relieves or prevents constipation.
  • It strengthens the pelvic muscles.

Although there is not enough research, there are also many other benefits. By doing the diamond pose, apart from improving concentration, there are many to count. 

Other benefits are:

  • Diamond pose helps keep the mind calm and stable.
  • Curing digestive problems like acidity and gas formation.
  • Helping to relieve knee pain.
  • Strengthening thigh muscles.
  • Helping to relieve back pain.
  • Strengthening sexual organs.
  • Helping in the treatment of urinary problems.
  • Diamond pose increases blood circulation to all the lower abdominal organs.
  • Helping to reduce obesity.
  • Helping reduce menstrual cramps.

Know Few Things Before Practicing The Vajrasana

  • As already stated, we should do Vajrasana after the meal. This yoga asana can be practiced at any time of the day.
  • It is suggested to practice this yoga asana immediately after taking heavy meals, it helps to prevent gastric troubles, helps in the digestion process, and relieves constipation. You can practice vajrasana after dinner and lunch as well.
  • It is suggested by yoga experts to practice vajrasana daily to get relief from long-term diseases such as gastric trouble, indigestion, constipation. Results can be seen gradually by practicing this asana regularly.

How To Practice Vajrasana Pose?

There are six simple vajrasana steps: 

  • Step – 1: Take a yoga mat, put it on the floor, kneel your legs on the floor. 
  • Step – 2: Place your ankles together so that they are on the same line. Your feet should face upwards, with your toes touching.
  • Step – 3: Sit back on your legs and exhale, your buttocks will be on your heels and the entire body weight will be on your heels and calves. 
  • Step – 4: Keep your hands on the thighs and adjust yourself to be comfortable.
  • Step – 5: Sit up straight, slowly inhale, straighten your backbone, apply pressure on the tailbone to move downward.
  • Step – 6: Now bend slowly while exhaling. With your chin parallel to the ground,

your hands and palms should be placed on your thighs and your arms relaxed.

Tip For Beginners

Initially, start with 2 to 3 minutes of practicing vajrasana and gradually increase the time. When you start doing this asana, you can feel a stretch in the knees, ankles, and back and it is quite natural. Initially, you may feel discomfort but by practicing, you can see the effective results. Practice this a few times a day, then come to a normal position and sit comfortably. This might be repeated two to three times a day. Slowly relax your muscles, massage your knees, calves, rotate your ankles, and then get back to vajrasana once again. By practicing this way, you can comfortably pose in vajrasana for a longer time.

How To Make The Vajrasana Pose More Comfortable?

It may feel difficult to do vajrasana, and feel a little discomfort as the entire body weight is on your legs. So, if you feel difficulty or uncomfortable, ask your yoga trainer to help correctly doing the pose. 

You can ease the pain by putting a towel or a small blanket under your calves, ankles, toes, and tucking it behind your knees. This uniform padding will help to reduce discomfort while practicing this yoga asana initially.

Vajrasana Precautions And Vajrasana Contraindications

It is necessary to consult your doctor before starting yoga, depending on your health issues they may ask you to avoid certain yoga asanas. It is better to take advice on whether vajrasana is suggested for you. Because yoga experts suggest avoiding yoga asanas if there are any problems as:

  • If the patient has undergone any knee surgery or has severe pain in the knee. 
  • Any problem related to the spinal cord and lower vertebrates. 
  • It is also suggested to avoid vajrasana if the patient is suffering from a hernia and/or intestinal ulcers because this asana affects the intestines. 
  • You can avoid vajrasana in case of any severe back pain or pain in the ankle or in the joints. It is suggested to perform this asana under the supervision of a yoga expert.
  • You must avoid vajrasana during pregnancy. As this asana stretches the vagina and the knees, it cannot be suggested to pregnant ladies. 


Vajrasana has many benefits like stress relief, treating hypertension, helping in digestion, and clearing constipation problems. You can also clear your gastric troubles by doing a simple kneeling posture. It is suggested to consult your doctor before doing vajrasana. If you have any problems related to the spine, lower back, vertebrates, pain in the joints, or underwent surgery of the knee, etc., you must avoid it.

Frequently Asked Questions (FAQS)

1. Is vajrasana a meditative asana?

A. Yes, vajrasana is a meditative asana, but sitting in it for longer is difficult. However, there are other sitting poses like padmasana, sukhasana, siddhasana for meditation.

2. Is vajrasana during periods suggested?

A. Yes, vajrasana is good in periods and relieves menstrual cramps.

3. Do you suggest vajrasana for digestion?

A. Vajrasana is known best for digestion and any digestive problems. Sitting in the thunderbolt pose after meals helps in digestion.

4. Do you suggest vajrasana for gas?

A. Diamond pose can treat gas problems. Hence, it is suggested for gas.

5. Do you suggest vajrasana for piles?

A. Vajrasana prevents and also relieves piles.

6. Do you suggest vajrasana for obesity?A

A. By helping in digestion, vajrasana boosts metabolism and reduces obesity.

7. Do you suggest vajrasana for acidity?

A. The diamond pose is one of the best asanas for digestive issues like acidity.

8. Do you suggest vajrasana for cholesterol?

A. Vajrassana reduces bad cholesterol or LDL fat in the body.

9. Do you suggest vajrasana for diabetes?

A. The thunderbolt pose increases blood circulation to the abdominal organs, hence boosts pancreatic health too.

10. What are the benefits of doing vajrasana?

A. Vajrasana keeps the mind calm and stable, treats digestive problems, relieves knee pain, back pain, and menstrual cramps strengthen thigh muscles and sexual organs, helps treat urinary problems, improves blood circulation to the lower abdominal organs, etc. 

11. How long should I sit in vajrasana?

A. Initially, start sitting for 1 to 2 minutes and then gradually increase the time to 15 or 20 minutes.

12. Does vajrasana reduce belly fat?

A. Vajrasana improves digestion and metabolism, thereby reducing belly fat.

13. Can I do vajrasana in bed?

A. Yes, you can practice vajrasana on the bed.

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