Needless to say, practicing yoga is a great way to improve your overall health and wellbeing. Vajrasana is one such yoga pose that offers a range of amazing benefits. Especially older people who often suffer from joint pain and insomnia can have serious benefits from the regular practice of Vajrasana. If you’re not yet familiar with this pose, read on to learn more about why it’s so important to practice Vajrasana and what you can expect from doing so.
Vajrasana: Know the Origin of This Yoga Pose
The word “vajra” means “thunderbolt” or “diamond” in Sanskrit, and “asana” means “pose.” This pose gets its name from the fact that it is said to be as strong and unchanging as a diamond. Vajrasana has been used for centuries as a way to increase flexibility and reduce stress. It is also said to be helpful in improving digestion and promoting blood circulation. Today, Vajrasana is still widely practiced among yogis and meditators alike.
Procedure Of This Pose
- Start with sitting on your heels,
- Lean back and put your palm flat on the floor about 8 inches behind you and your fingertips are pointing away.
- Press your hands into the ground
- Lift your chest by arching your back and push your hips into your heels.
- For increasing the stretch, lower your head behind you.
- Stay in this position for about five breaths and come back on the previous position.
Key Benefits of Vajrasana
Let’s shed some light on Vajrasana benefits:
1. Relieves Lower Back Pain
Vajrasana helps relieve lower back pain. It stretches the muscles in the lower back and pelvis, which can help relieve pain and stiffness. In addition, the pose helps improve circulation in the area, which can also help reduce pain. Vajrasana can be performed for several minutes at a time and is typically safe for people with chronic lower back pain.
2. Good for the Pelvic Area
Vajrasana helps stretch and tone the muscles in the pelvic area. This is important for both men and women, as strong pelvic muscles can help improve physical function and prevent urine leakage. Additionally, Vajrasana helps increase blood flow to the reproductive organs, which can improve fertility. In addition, Vajrasana is believed to help ease menstrual cramps and menopausal symptoms. For all these reasons, it’s clear that the regular practice of Vajrasana is important for maintaining a healthy pelvic area.
3. Cures Hypertension
Hypertension, or high blood pressure, is a condition that affects millions of people around the world. There is a simple and natural way to lower blood pressure – practicing Vajrasana regularly. Also known as the Diamond Pose, Vajrasana is a seated yoga position that helps improve circulation and increase oxygen intake. Additionally, Vajrasana massages the abdominal organs, promoting better digestion and helping to flush out toxins. By practicing Vajrasana for just a few minutes each day, you can lower your blood pressure and improve your overall health.
4. Promotes Better Sleep
A good night’s sleep is important for overall health and well-being. It helps to repair our bodies, replenish our energy levels, and clear our minds. If you’re searching for an effective and natural way to improve your sleep quality, try Vajrasana. Practicing it regularly helps calm the nervous system and ease tension in the body. As a result, you get deep and restful sleep. In addition, Vajrasana helps reduce stress levels. This can also contribute to better sleep.
Vajrasana Variation
Vajrasana can be done in many ways, such as Parivrtta Vajrasana, Garudasana, and more. Here we will talk about one particular variation of Vajrasana, i.e. Supta Vajrasana, also known as Reclined thunderbolt pose. Let’s have a look:
An Overview of Supta Vajrasana
Supta Vajrasana is popular in many names, such as reclined thunderbolt pose, supine thunderbolt pose, and sleeping thunderbolt pose. A Vajrasana performed while lying down is called Supta Vajrasana. In this section, let’s get to know a little more about this Vajrasana variation.
Origin of Supta Vajrasana
Supta Vajrasana yoga pose is well-known for being both challenging and beneficial. The name Supta Vajrasana originated from the Sanskrit words “supta” (meaning “reclining”) and “vajra” (meaning “thunderbolt”). The key to this pose is to keep the spine straight while maintaining a deep breath. The benefits of this yoga include improved digestion, reduced stress levels, and increased flexibility.
A Step-By-Step Guide To Do Supta Vajrasana
For many people, the challenge of Supta Vajrasana lies in staying still for an extended period of time. However, the reward of practicing this yoga perfectly is well worth the effort! Here’s how you can do Supta Vajrasana:
- Step 1. Sit on your heels with your knees and ankles touching.
- Step 2. Exhale and lean back, supporting yourself on your palms.
- Step 3. Lower your back all the way to the floor.
- Step 4. Hold the pose for 30 seconds to 1 minute, breathing deeply, to get the optimum benefits.
- Step 5. To release the pose, exhale, and come back up to sitting on your heels.
The Benefits of Supta Vajrasana
Here are a few Supta Vajrasana benefits:
1. Improved Body Posture
Supta Vajrasana, or reclined thunderbolt pose, is a simple but effective yoga pose that can help improve your body posture. Once you are in the pose, focus on lengthening your spine and relaxing your whole body. Practicing Supta Vajrasana is a great way to lengthen the spine and release tension in the back and shoulders.
2. Better Digestion
Indigestion is often caused by a build-up of gas in the intestines, which can cause bloating, pain, and belching. Practicing Suota Vajrasana regularly stimulates the digestive system and promotes the movement of gas through the intestines. It also helps relieve tension in the abdominal muscles, which can further contribute to indigestion.
3. Strong Ankle, Thigh, and Hips
Supta Vajrasana is a great way to stretch and strengthen the ankles, thighs, and hips. The pose also helps improve circulation and flexibility. With regular practice, you’ll notice a decrease in stiffness and an increase in range of motion.
Which Nadi Does Vajrasana Activate and How?
Vajrasana is said to activate the Vajra Nadi, or the central channel of energy in the body. This activation brings a sense of balance and harmony to the mind and body.
What Precaution You Can Take while Doing Vajrasana to Avoid Injury
Follow these safety tips while practicing Vajrasana and protect yourself from getting hurt:
- While doing Vajrasana, be sure to keep your spine straight and chin parallel to the ground.
- Place your hands on the knees with the palms up.
- Do not roll your shoulders forward or arch your back.
- Breathe deeply and uniformly while holding the pose.
- If you experience any pain or discomfort, stop immediately and seek medical advice.
Vajrasana can be a beneficial exercise for overall health and well-being, but it is important to take safety precautions to avoid injury.
Frequently Asked Questions (FAQs)
- How long can I sit in Vajrasana?
You can sit in Vajrasana for as long as you like. Some people find it very comfortable and stay in the pose for extended periods of time, while others find it a bit too intense and prefer to stay in for just a few minutes. Make sure you always listen to what your body says and do what feels best.
- Is Vajrasana better than walking?
Both can be effective for health and well-being if done regularly. However, the Vajrasana yoga pose can work on different levels, physically, psychologically, and spiritually.
- Is Vajrasana good for knees?
Yes! Vajrasana is great for the knees because it helps stretch and strengthen the knee muscles.
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