How to Practice Vajrasana And What Are Its Benefits
Plan de l'article
All about Vajrasana
The Vajrasana is a kneeling pose, and it takes its name from the Sanskrit word Vajra (), which means diamond or lightning. Asana (), of course, means to pose. This diamond pose is also called Adamintine Pose.
Usually breathing exercises like Pranayama, Kapalabhati and Vilom Anulon sit in this position, and it is said that by doing this, the body becomes strong like a diamond.
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Everything you need know about the Vajrasana
What you need to know before making the asanas
Yoga is supposed to be practiced on an empty stomach, but this asana is one of the few exceptions. You can safely make this asana after a meal. In fact, it is more effective if it is carried out immediately after a meal. This pose promotes good digestion.
- Level: beginners;
- Style: Vinyasa;
- Duration: 5 to 10 minutes;
- Repetition: None;
- Stretch:ankles, thighs, knees, hips;
- Strengthens: legs, back.
How to practice Vajrasana?
- Kneel by stretching the lower part of your legs backwards and holding them together.
- Your big toes have to cross.
- Gently lower your body so that your buttocks rest on your heels and thighs on your calves.
- Place your hands on your knees.
- Place your look forward with your head absolutely straight.
- Be fully aware of how you breathe and observe carefully as you inhale and exhale.
- You can close your eyes to focus on your breathing and to calm your mind.
- Try to stay in this position for a minimum of 5-10 minutes.
Precautions and contraindications
This asana is extremely safe. But it is better to avoid it if you have a knee problem or if you have undergone surgery in your knees recently.
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Pregnant women should keep their knees slightly apart when practicing this asana so that they avoid putting pressure on their abdomen.
If you suffer from ailments of the spine on the lower vertebrae, it is better to avoid this laying
: Those who suffer from intestinal ulcers, hernia or any other problems related to the large intestine or small intestine should practice this pose under the guidance of a yoga instructor.
If this happens, all you have to do is undo the asanas and stretch your legs forward.
Do a good massage of ankles, knees and calves.
Over time, with practice, you should be able to go up to 30 minutes comfortably in this asana.
Tips for beginners
Beginners should also slowly and gradually work on improving the strength of the lower back muscles before trying to go further in the pose or increase the duration.
Once the lower back is strengthened, the pressure on the breathing decreases. It is also important to note that if you push yourself more than your body can not take, the benefits of laying are minimized.
The Supta Vajrasana or the advanced variation
The advanced variation of Vajrasana is the Supta Vajrasana. In this variant, once sitting in Vajrasana, you need to lean back and place your forearms as well as your elbows on the floor.
Then arch your spine and neck until the crown of your head touches the floor.
The benefits of the Supta Vajrasana
This asana helps to strengthen the muscles of the neck, back and chest. It also expands the chest and relieves lung problems. However, it is important to master the Vajrasana before trying this pose. It is also best to practice Supta Vajrasana under the guidance of a yoga instructor.
These are some amazing benefits of Vajrasana, which improves digestion and, with regular practice, eliminates constipation. Better digestion prevents ulcers and acidity.
This asana strengthens the back and relieves patients with lumbar and sciatica problems, as well as pelvic muscles, making it one of the best postures to take when you want to move to a meditative state because it is an upright position.
Science behind the Vajrasana
The Vajrasana is a stable and firm pose, and those who assume it can not be shaken easily. It’s a meditative pose, but sitting in this pose can be very difficult. One must overcome the pain in the legs and the restlessness in the mind to master the pose and enter a meditative state.
Vajrasana regulates blood circulation in the lower pelvic region and allows you to train to sit and be ready to invest in it. spirit.
Sitting on your legs reduces blood flow in the legs and increases it in the digestive area, thereby increasing the effectiveness of the digestive system.
Now that you know how to practice Vajrasana perfectly, what are you waiting for? This asana is a perfect combination of body strengthening and concentration of mind. It could be one of the easiest asanas in yoga, but it is quite difficult to make sure that your mind and body are perfectly mobile.