HomeblogsProven Health Benefits Of Vajrasana Pose And How To Do It

Proven Health Benefits Of Vajrasana Pose And How To Do It

Vajrasana is one of the simplest sitting yoga poses. Vajrasana consists of two words Vajra (thunderbolt) and asana (pose). Vajrasana pose is an ideal yoga pose for beginners as it strengthens your body and calms down your mind.

Let us discuss more about Vajrasana pose in detail.

What is Vajrasana Posture?

This is a yoga pose that makes your body as strong as a diamond. This asana helps you to overcome all stomach-related problems. You can even perform this yoga pose after your meal. Anyone can perform this yoga pose conveniently. It improves your digestive system and overall health. 

Some other names of vajrasana are:

  • Adamantic pose
  • Pelvic pose
  • Thunderbolt pose
  • Diamond pose
  • Kneeling pose


Vajrasana benefits are endless.

How to do Vajrasana?

Follow the below-mentioned vajrasana steps to perform this yoga posture aptly:

  • By kneeling, sit on the yoga mat
  • Fold your knees and ankles backwards
  • By pointing your feet, make an alignment with the legs. The bottom of the feet must touch upward
  • Sit back on your legs and exhale
  • Rest your buttock on the heels. Similarly, rest your thighs on your calves
  • Keep straight your spine, legs, and head and start deep breathing
  • Keep your chin parallel to the floor and keep your head straight
  • Place your right palm on the right knee and left palm on the left knee and the elbows should be in a straight line
  • Inhale for 5 seconds and exhale slowly
  • Now, slowly elevate the glutes and thighs of your lower legs until you are returning to a kneeling position
  • Then stand up gradually


Initially, perform the vajrasana position for 3-4 minutes. Once you are accustomed to the vajrasana procedure, you can perform it for 5-7 minutes.

Health Benefits of Vajrasana Pose

1. Improves Your Blood Circulation

Vajrasana is very effective in improving blood circulation. This yoga pose enhances the blood flow in the pelvic region. Continuous breathing will elevate the blood circulation in your entire body.

2. Good for Your Posture

To perform vajrasana, you need to keep your back straight and fixed. It improves your overall posture.

3. Improves Your Digestion

Vajrasana is good for your digestive system. Improving blood flow in your stomach area, this asana enhances your bowel movement. Thus, this posture gives you relief from constipation. If you want to overcome problems like gas, acidity, etc., perform vajrasana regularly. This posture ensures the proper absorption of nutrients by your body. To improve your digestion, perform vajrasana after a meal.

4. Gives Relief from Lower Back Pain

Lower back pain is not only excruciating but also interrupts your daily activities. By strengthening your lower back, vajrasana gives you relief from sporadic pain and discomfort. This yoga posture is also beneficial for the pain of sciatica. To strengthen your back, perform vajrasana regularly.

5. Reinforces Your Pelvic Muscle

By improving the blood circulation in the pelvis, this yoga posture strengthens your pelvic floor muscles. This asana is effective for women who are suffering from urinary incontinence.

6. Keeps Your Mind Calm

To lessen stress and improve concentration, practice vajrasana regularly. This asana helps you to overcome depression and anxiety. Continuous breathing during vajrasana makes your mind calm and unruffled.

7. Improves Sleep

Due to anxiety and stress, many people are suffering from insomnia. By controlling your stress and anxiety, vajrasana improves the quality of sleep.

8. Ideal for Weight Loss

Many people are trying various methods to reduce their weight. But have you tried vajrasana to reduce your weight? By improving blood flow to your stomach, vajrasana improves your digestion. Better digestion reduces belly fat and absorbs nutrients properly from the food.

9. Helps You to Deal with Menstrual Cramps

By enhancing blood flow to your pelvic muscles, vajrasana helps you to overcome menstrual cramps. It is also effective in labor by bolstering the pelvic muscles.

10. Strengthens Sexual Organs

Vajrasana improves blood flow to the reproductive organs. It fortifies both male and female reproductive organs.

Precautions To Take Before Performing Vajrasana

Depending on your current health status, your doctor will suggest how to perform various yoga poses and what precautions you must take to avoid problems.

Yoga experts suggest avoiding Vajrasana if you have:

  • A knee problem or recently undergone a knee surgery
  • A spinal cord condition, especially with the lower vertebrae
  • Intestinal ulcers, a hernia, or any other intestinal problems


If you are pregnant, talk to your doctor before performing vajrasana.

The Bottom Line

Vajrasana is a simple yoga posture that offers a chunk of health benefits like improving your digestion, calming your mind, giving relief from lower back pain, and many more. Before incorporating a yoga program into your daily routine, talk to healthcare experts.


Are there any side effects of Vajrasana?

There are no adverse effects of vajrasana. This asana can be performed after a meal.

Can I do Vajrasana on an empty stomach?

Vajrasana or thunderbolt can be done anytime at your convenience. But this is the only pose that you can perform on a full stomach.

Can I do Vajrasana in periods?

Vajrasana improves blood flow in your pelvic region and fortifies your pelvic muscles, easing menstrual disorders.

Can I sit in Vajrasana during pregnancy?

During the early stages of pregnancy, yoga positions are recommended by healthcare experts. Vajrasana is beneficial at this time as it helps in fetal development and keeps various complications at bay.

Is Vajrasana good for the heart?

Vajrasana controls stress and blood pressure levels. This asana safeguards you from various cardiovascular disorders.

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