Vajrasana is one of the few asanas recommended after a meal. You sit on the heels with a tall spine. The pose is named for the vajra — a thunderbolt or diamond — suggesting firmness and clarity.
It is also an excellent meditation seat when Padmasana is not yet available.
How to practise
- Kneel with the knees together and the feet slightly apart, toes pointing back.
- Sit down between the heels, or on the heels if that is more comfortable. Use a folded blanket under the ankles if they complain.
- Rest the palms on the thighs. Lengthen the spine. Chin slightly in.
- Close the eyes and breathe slowly into the belly.
- To come out, lean forward, release the feet and stretch the legs.
Sit for 2–5 minutes after meals, or 5–10 minutes for meditation.
Benefits
- Aids digestion and reduces heaviness after meals
- Strengthens the pelvic floor and thighs
- Improves posture for pranayama and meditation
- Calms the mind and can help with mild acidity
Precautions
Avoid if you have acute knee injury, ankle issues or recent knee surgery. Sit on a cushion between the heels, or practise for a shorter time.
