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Sitting Posture - Vajrasana (The Firm Pose)

Regular practice of Vajarasana increases the stability of mind and improves general health. Muslim friends and Zen Buddhists take this asana for prayer or meditation.

Vajarasana is the only asana, which can be done immediately after consuming food to help in digestion.


Step1. Sit on the floor with legs stretched forward, place palms on the floor, by the side of the hips, keeping back straight.

Step2. Lean towards left, bend your right leg,keep the heel under the buttock.

Step3. Similarly, lean to the right and bring the left leg under the left buttock. Keep the knees close to each other, spine erect.

Step4. Bring the right big toe over the left big toe, to form a sort of cradle for your buttocks. (Do not sit with the feet placed one over the other).

Step5. Sit in such a way that the toes are stretched out, heels should be apart and on outer side, the buttocks should be in between the heels.

Step6. Both knees should touch each other and should point towards opposite sides.

Step7. The back and spine should be straight. Keep the hands on thighs, palms down with fingers together.

Step8. Look straight, close the eyes, the face should be cheerful. Sit peacefully for 15 to 20 minutes in this position. Start the practice from 20 to 30 seconds and gradually increase to 15 to 20 minutes.

Step9. Breathe normally. With every exhalation feel relaxed.

Step10. While returning to the original position, lean to your right, unfold left leg, lean to the left and unfold the right leg.

Step11. Then sit with the legs stretched forward and shake the feet vigorously one after the other until the stiffness disappears.


Blood travels long distance from the bottom of the feet to the heart, approximately five feet from the ground. It means that the body has a lot of work to do. When we sit in Vajrasana, both the muscles of the thighs will share weight. Therefore, circulation of blood in those portions will be reduced. This reduc­tion results in greater proportion of blood, reaching stomach, heart and head. Thereby the nervous and infor­mation system of the head gets stronger. Because of the pressure on the hind parts of the legs, flow of blood in the parts of the body above the navel is diverted in sufficient quantity and comparatively excess blood circulation is available in the digestive system. Therefore, the working capacity of the various glands connected to digestion process increases. This adds digestive power.

Young and old alike should all form a habit of sitting in Vajrasana for about fifteen minutes after every meal like breakfast, mid-day meal and evening or night meals. The problems of indigestion, gas formation or constipation will never arise and you can eliminate the main cause for production of acids.


Beginners can take packing of a pillow or rolled carpet below the ankle and knee if they find too much stretch in their ankle joint. It takes the pressure off the feet and ankles. 

Another option is to sit on a sofa or a mattress / grass so that the ground under the feet does not hurt.
If pain is felt in the ankles or knees, knees may be separated slightly.

People suffering from arthritis of knee or ankles should not practice it.

Vajrasana can be held for as long as it is comfortable (and depending on the reason for doing the posture).


1. Vajrasana increases the blood circulation in the pelvis& strengthens the muscles of thighs and calves. It is good for those with flat feet, as it stretches and arches the sole. To get this result, one should practice it consistently for a long time for several months.

2. It is very good for Hyperacidity, Depression, Memory, Eyes, Premenstrual Tension, Menstruation, Constipation, Hernia, Piles, Intestinal Gas, Heart , High B.P& Pregnant ladies (More than four to five months of pregnant ladies should do Vajrasana by widening the knees).

3. It is a versatile posture well suited for meditation. It helps to establish equilibrium throughout the body & mind. It is the best meditation asana for people suffering from sciatica and sacral infections. It facilitates relaxation, concentration and ultimately total peace of mind.

Please remember that no practice can be adequately learned from a book or written instructions. It is, therefore, advisable to practice the asanas under the guidance of a Guru or a qualified yoga instructor.

Courtese:Dr, Rita Khanna
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