What is Vajrasana (Thunderbolt Pose)
Vajrasana is one of the best yoga poses for beginners as it is a simple ‘sitting asana’. The term Vajrasana is a combination of the words Vajra (the Sanskrit word for thunderbolt) and asana (meaning posture). Vajrasana helps to ease digestive disorders and strengthens your back and leg muscles which is why it is one of the most commonly recommended yoga postures for people with sedentary pajobs as it strengthens the back and improves posture. Basic yoga poses such as Vajrasana are ideal yoga exercises for beginners as these yoga postures help to tone the muscles so that the individual can later move on to more challenging asanas.
How To Perform Vajrasana
Preparatory poses are warm up poses so you should learn a few Vajrasana prep poses such as Ardha Shalabhasana and Shalabhasana before you learn how to do Thunderbolt pose. These prep poses for Vajrasana will help to gently stretch your muscles and this will ensure that you don’t get a muscle pull while doing this pose. Below is the step wise guide on how to do These are the 10 Thunderbolt pose steps:
Steps To Perform The Thunderbolt Pose In 10 Steps
Step 1: Bend your knees and sit on your buttocks.
Step 2: The sides of your soles should be close together.
Step 3: Interlock your big toes.
Step 4: Maintain your posture so that your spine and neck are absolutely straight
Step 5: Place your palms on your knees and relax your shoulders.
Step 6: Balance your body in this position while taking deep and even breaths.
Step 7: Do not lean back or allow your spine to arch backwards.
Step 8: Keep your eyes closed and remain conscious of your breathing.
Step 9: Inhale and exhale slowly and allow your mind and body to relax completely.
Step 10: Sit in this pose for a minimum of 2 minutes. Once you are used to it, you can increase this to 5-10 minutes.
Follow these Vajrasana steps carefully and do not make any changes to them. It is important to follow the Vajrasana sequence of steps to maximise the effects of this asana.
How To Release From Vajrasana (Thunderbolt Pose)
To release from Vajrasana, move your hands from your knees to your sides. Slowly raise your knees and shift your weight on to your toes and then straighten your legs so that you return to a seated position. When moving from Vajrasana to any of the other poses, make sure that your movements are slow and smooth. Instead of transitioning from one static pose directly to the next, you can include 10 seconds of mindful breathing in between the poses. This will help you focus and be mindful of your movements.
Vajrasana helps to relieve back and leg pain as it strengthens these muscles. There are several other similar poses that you can include in your daily yoga routine to increase the effectiveness of this yoga pose. Yoga poses such as Padangusthasana(Big Toe Pose), Setu Bandha Sarvangasana(Bridge Pose),Utkatasana(Chair Pose), and Adho Mukha Svanasana(Downward-Facing Dog) will strengthen and stretch your back muscles as well as give you sculpted lean legs.
Benefits Of Vajrasana
1.Improved digestion is one of the main benefits of Vajrasana. Sitting in this pose helps with digestion and gets rid of constipation and other stomach disorders.
2. Helps in combating acidity.
3. Vajrasana is one of the best back strengthening yoga asanas as it strengthens lower back muscles and is easy to perform.
4. A few minutes of sitting in this pose or in any of the Vajrasana variations helps calm the mind and helps in relaxation.
5. Tones the muscles of the hips, thighs and calf muscles.
6. Improves blood circulation throughout the body.
7. Acts as a pain killer for individuals suffering from arthritis.
Yoga brings together physical and mental disciplines to increase muscle flexibility and body tone while also eliminating stress and anxiety. Yoga for strengthening back muscles has become increasingly popular as most people spend a lot of their day sitting in an office chair. Vajrasana puts very little physical stress on the body; in fact, it is a common yoga pose during pregnancy as it helps to ease the back pain and digestive problems that are common during pregnancy. Vajrasana is not physically challenging but it can be mentally taxing as most yoga beginners lose their focus within a few minutes as their minds start to wander. However, with regular yoga practice you will be able to overcome this problem.
Contraindications Of Vajrasana (The Thunderbolt Pose)
While the benefits and importance of Vajrasana are immense, there are certain circumstances when you should avoid this pose. Avoid practicing this asana if you are suffering from any kind of knee injury/problem. The Thunderbolt pose for beginners generally consists of the same steps but the amount of time spent in this position is much shorter.
Tips For Vajrasana (Thunderbolt Pose)
While most yoga poses are supposed to be performed on an empty stomach, Vajrasana is one of the few poses that you can do after a meal as it promotes digestion.