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Top Health Benefits of Vajrasana | How to Do, Precautions, More

Many may argue that yoga is a scientific discipline. The movements and postures involved in it have numerous health benefits that are as old as time. One such asana is the Vajrasana. It looks simple to perform for most, but it is endowed with multiple advantages for the female body.

4 min read
Top Health Benefits of Vajrasana | How to Do, Precautions, More

Many may argue that yoga is a scientific discipline. The movements and postures involved in it have numerous health benefits that are as old as time. One such asana is the Vajrasana. It looks simple to perform for most, but it is endowed with multiple advantages for the female body. Let's take a look at them all!

The Meaning and Origins Of Vajrasana

The terminology Vajrasana originated from two Sanskrit words - Vajra and asana. In Hindu mythology, vajra literally means "thunderbolt" and refers to the fabled weapon wielded by Indra, Lord of the Heavens, and the term "asana" refers to body posture.

Also read: Yoga to reduce facial fat

Benefits of Vajrasana/ Advantages Of Vajrasana

Vajrasana aids digestion

It reduces blood flow to our legs and thighs while increasing blood flow to our stomach, improving bowel motions and relieving constipation. One of the benefits of vajrasana after food is that it helps get rid of acidity and other gastrointestinal issues. Unlike other exercises, vajrasana benefits after a meal and provides relief from indigestion.

Vajrasana eases lower back pain

Vajrasana is a yoga pose that strengthens the muscles in our lower back, providing relief from stiffness and discomfort. It also aids in the relief of sciatica pain.

Vajrasana alleviates rheumatic pain

Vajrasana eases muscle stiffness and increases flexibility around lower body muscles like thighs, hips, knees, and feet. Research suggests that Vajrasana can also help with heel pain caused by calcaneal spurs and gout pain.

Vajrasana braces pelvic muscles

One of the significant advantages of vajrasana is that it promotes healthy blood circulation in the pelvic area and strengthens the muscles. Therefore, it is beneficial for women as it mitigates menstrual cramps and also eases labour problems.

Vajrasana de-stresses your mind

Vajrasana yoga benefits are not only limited to your physical health but also your mental health. It's a great meditation exercise as it calms your nerves and provides mental peace. Vajrasana keeps anxiety and depression at bay.

Vajrasana reduces hypertension and maintains blood pressure

Vajrasana relieves you from stress and hypertension and helps regulate blood pressure. It also protects from several cardiovascular diseases.

Vajrasana for weight loss

Does vajrasana reduce belly fat? Yes, vajrasana helps reduce belly fat. This yoga asana boosts digestive health and thus helps utilise the nutrients from our food in an optimum manner. It helps manage your BMI( Body mass index).

Supta Vajrasana

Supta vajrasana is an extended version of vajrasana. "Supt", stands for "reclining", and "vajra", stands for "thunderbolt".

Supta vajrasana benefits

  • Supta vajrasana boosts muscle flexibility of the spine and hips.
  • It also stretches the thigh muscles and helps reduce muscle stiffness.
  • Supta vajrasana improves lung health and is beneficial for bronchitis and asthmatic patients.
  • It also improves digestion and relieves chronic constipation.

Supta vajrasana steps

Step 1: Vajrasana is a seated position. Bend backwards with the help of one elbow first, then the other elbow. The elbows should be supporting the body in this position.

Step 2: Return the head to the floor, letting go of the elbow support. After that, lie down on your back. After that, place your palms on your thighs.

Step 3: Then, by arching your back, bring the top of your head towards the floor. Make sure your knees are still on the ground.

Step 4: Place the hands on the thighs. Breathe normally. Keep the position as long as it is comfortable.

At first, 30 seconds to one minute will suffice. Gradually, the time limit can be increased to five minutes. Ensure the final position is not uncomfortable.

How To Do Vajrasana Pose Step By Step/ Vajrasana Procedure

Step 1: Kneel on the floor. For added comfort, consider utilising a yoga mat.

Step 2: You must sit on your knees. Your big toes should touch, and the bottoms of your feet should face upward.

Step 3: As you sit back on your legs, exhale. Your thighs will rest on your calves, while your buttocks will rest on your heels.

Step 4: Place your hands on your thighs and gently move your pelvis back and forth until you're comfortable.

Step 5: Slowly inhale and exhale while positioning yourself to sit up straight by straightening your spine. Pull your body upward with your head and your tailbone toward the floor.

Step 6: Straighten your neck so that your chin is parallel to the floor and you may look forward. Place your hands in a palms-down position on your thighs and relax your arms.

How to Make Vajrasana Pose More Comfortable?

If you want to get all the benefits of sitting in vajrasana but find the position uncomfortable, we have listed some techniques to simplify the pose:

  1. Try placing a folded blanket or other uniform cushioning under your shins if you're experiencing ankle pain. Make sure your toes are hanging off the back of the blanket.
  2. Consider putting a rolled or folded blanket or towel across your calves and tucking it below your knees to relieve knee pain.

Risk And Precautions For Vajrasana Pose

Skip this asana if you have asthma or extreme pain in the lumbar spine or knees. You should also avoid it if you've had knee or stomach surgery.

Summing Up Vajrasana Benefits, Poses, Precautions

Vajrasana is an excellent yoga mudra to reduce stress, minimise hypertension, keep your racy thoughts in check, treat rheumatic pain, and so much more. However, it is an exercise, after all. So make sure you know your limits and to what extent you can hold his pose. If you experience any pain whatsoever while performing Vajrasana, please visit a doctor immediately.

Also read: Yoga for PCOS


Does Vajrasana Reduce Belly Fat?

As women grow older, their metabolism slows down. This is a natural, biological process linked to age. Performing the Vajrasana correctly not only boosts metabolism but also assists in weight loss around your belly. Make sure to keep your abdomen and core strong while you perform it; sit upright and feel the burn!

Are there any Disadvantages Of Vajrasana Pose?

Performing Vajrasana may have disadvantages for women with specific conditions. For example, women who have struggled with knee pain should avoid performing Vajrasana. Moreover, women who have gone through knee surgery should also refrain from doing this pose. Pregnant women may perform Vajrasana, but they must make sure their knees are slightly apart while practising the same.

What is Best Time to do Vajrasana?

Vajrasana popularly aids digestion and acts as a catalyst for the same. It is also a posture that focuses more on breath control rather than movement. Hence, the best time to perform Vajrasana is right after a wholesome meal, especially if you usually grapple with issues of indigestion and stomach discomfort.

How Many Minutes Should We Do Vajrasana After Meal?

You can practice Vajrasana for at least 5 minutes minimum after a good meal.


Steven D. Waldman (2019) Calcaneal Spur (Science Direct) https://www.sciencedirect.com/topics/nursing-and-health-professions/calcaneal-spur


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