Vajrasana, also known as the Diamond Pose or Adamantine Pose, is a simple yet powerful yoga pose practised for centuries in India. “vajra” means diamond or thunderbolt. In contrast, “asana” means posture or carriage. This pose is called Vajrasana because it makes the body as strong as a diamond and the mind as firm as a thunderbolt. This pose is available in many advanced yoga courses.

Vajrasana is a sitting pose that involves sitting on heels with the legs folded underneath the body. It is an excellent pose for meditation, pranayama, and digestion. In this article, we will concern how to do Vajrasana, its benefits, contraindications, precautions, and ways to make it more comfortable.

How To Do Vajrasana (Adamantine Pose)

Here are the steps to do Vajrasana:

  1. Sit on the floor with your legs stretched out in front of you.
  2. Slowly bend your legs and sit on your heels.
  3. Keep your hands on your thighs, palms facing down.
  4. Keep your spine erect, shoulders relaxed, and chin parallel to the ground.
  5. Breathe deeply and hold the pose for a few minutes.

Benefits Of Vajrasana

Vajrasana has several benefits for the body and mind. Here are some of the benefits of Vajrasana:

  1. Improves digestion: Vajrasana helps improve digestion by stimulating the digestive system and increasing blood flow to the abdominal organs.
  2. Relieves constipation: Vajrasana helps relieve constipation by regulating bowel movements and reducing bloating.
  3. Reduces stress: Vajrasana helps reduce stress and anxiety by relaxing the mind and promoting relaxation.
  4. Increases blood circulation: Vajrasana helps improve blood circulation to the lower body, which can help reduce swelling and inflammation in the legs and feet.
  5. Strengthens the back: Vajrasana helps strengthen the back muscles, which can help reduce back pain and improve posture.


While Vajrasana is generally safe for most people, there are some contraindications to maintain in mind. Here are some of the contraindications of Vajrasana:

  1. Knee pain: If you have knee pain or have had knee surgery, avoid Vajrasana or using props such as a cushion or blanket to make it more comfortable.
  2. Pregnancy: If you are pregnant, it is best to avoid Vajrasana or consult a doctor before practising it.
  3. Ankle or foot injuries: If you have ankle or foot injuries, avoiding Vajrasana or using props to make it more comfortable is best.
  4. Digestive issues: If you have severe digestive problems such as ulcers, hernia, or colitis, it is best to avoid Vajrasana or consult a doctor before practising it.


While Vajrasana is generally safe, there are some precautions you should take to avoid any injuries or discomfort. Here is some protection to keep in mind when practising Vajrasana:

  1. Start slow: If you are new to Vajrasana, start with a few minutes and slowly increase the duration as your body becomes more comfortable with the pose.
  2. Listen to your body: If you feel any pain or discomfort while practising Vajrasana, stop immediately and adjust your position or use props to make it more comfortable.
  3. Avoid sudden movements: Avoid sudden movements or jerks while transitioning in and out of the pose to avoid strain on the knees and ankles.
  4. Practice on a soft surface: Practice Vajrasana on a smooth texture, such as a yoga mat or blanket, to avoid discomfort or pressure on the knees and ankles.


Vajrasana is a simple yet powerful yoga pose with several benefits for the body and mind. It helps improve digestion, relieve constipation, reduce stress, increase blood circulation, and strengthen the back muscles. However, practising Vajrasana cautiously and taking necessary precautions to avoid any injuries or discomfort is essential. If you contain any pre-existing medical conditions or injuries, it is best to consult a doctor or a certified yoga instructor before practising Vajrasana. Nevertheless, with regular practice and mindfulness, Vajrasana can be a great addition to your yoga practice and overall well-being.

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