Did you know Vajrāsana is one of the very few yoga postures that can be safely practiced immediately after meals? Vajrāsana is known to improve digestion, stabilize posture for prānāyāma, and prepare the mind for meditation.
🔹 Name & Meaning
Sanskrit: वज्रासन (Vajrāsana)
Meaning: Vajra means “thunderbolt” or “diamond.” It symbolizes strength, steadiness, and clarity of mind.
Translation: Placing the feet on either side of the anus with the knees together, the posture in which the perineum is pressed by the heels is called Vajrāsana.
Lists Vajrāsana as the fourth among the 32 essential āsanas.
Śiva Saṁhitā (3.85)
Recommends Vajrāsana for dhyāna (meditation) and prāṇāyāma.
🧭 Step-by-Step Instructions
🧍 Start in Standing or Kneeling Position
Stand or kneel on the floor. Use a folded blanket under your knees if they are sensitive.
Make sure your feet are flat, toes pointing straight behind you.
🦶 Sit Between the Heels
Slowly lower your buttocks so that you sit directly on the floor, with the heels to either side of your hips—not under them.
The tops of your feet should be flat on the floor, big toes slightly touching each other.
If your hips don't reach the floor, place a cushion or block beneath your sit bones for support.
📏 Align the Spine and Rest the Hands
Sit upright with the spine tall, shoulders relaxed.
Place your hands gently on your knees or thighs, palms facing down.
Keep your chin level and look forward softly or close your eyes.
🧘 Breathe Naturally and Stay Still
Breathe slowly and naturally through the nose.
Hold the posture for 1–5 minutes to begin with; over time, this can be extended up to 15 minutes, especially after meals.
🚶 To Come Out
Gently lean forward onto your hands.
Shift your weight and uncurl the feet to come back into kneeling or standing.
🕰️ Duration
Start with 1–5 minutes, extend up to 15–20 minutes with practice.
⚠️ Contraindications & Cautions
Avoid or modify Vajrāsana if:
Recent or chronic knee injuries
Ankle stiffness or inflammation
Hernia or pelvic organ prolapse (consult expert)
Sciatica, unless properly supported
🔧 Modifications:
Sit on a folded blanket or bolster to reduce knee stress
Place a rolled towel under ankles for ankle relief
Use a strap around thighs for alignment and support
🔄 Recommended Preparatory Practices
Although Vajrāsana is beginner-friendly, preparation enhances comfort and depth of benefit.
Preparatory Poses:
Supta Vīrāsana (Reclined Hero Pose): Deepens knee and ankle flexibility.
Ankle Rotations and Toe Stretch Pose: Warm-up for joints.
Child’s Pose (Balāsana): Gently stretches the back before upright kneeling.
Commentary from Swami Satyananda Saraswati: Knee and ankle flexibility improves effectiveness and comfort in Vajrāsana.
Breathwork:
Ujjāyī Prāṇāyāma: Calms and prepares for seated breathwork.
Nāḍī Śodhana (): Ideal if Vajrāsana is used for meditation or bandha practice afterward.
🌿 Benefits
📜 Textual Benefits
✅ “One can perform all activities seated in Vajrāsana” — Haṭha Yoga Pradīpikā 1.53
This is the only meditative pose suitable after meals.
✅ From Haṭha Yoga Pradīpikā: Conquers hunger, thirst, and supports meditative success.
✅ From Gheraṇḍa Saṁhitā: Brings siddhi (spiritual attainment) and strengthens the body as in a “diamond-like” foundation.
💡 Interpreted Practical Benefits
🩺 Improves digestion
Compresses abdominal organs
Enhances agni (digestive fire)
Used in therapy for acidity, gas, and sluggish metabolism
🧍 Stability & Posture
Creates a firm, vertical spine ideal for meditation, pranayama, and focus.
Supports proper spinal alignment.
💪 Strengthens lower body
Engages thighs, knees, and hips
Over time, improves posture and spinal alignment
🧘 Ideal for Prāṇāyāma and meditation
Stabilizes pelvic region
Encourages upward energy flow (prāṇa)
Reduces restlessness (Rajas) and improves focus
Used as preparatory seat for meditation in yogic and Buddhist traditions
💨 Stimulates and
Helps regulate elimination
Assists menstrual and reproductive function
🧬 May help with
Mild lower back pain (with spine aligned)
Fatigue after meals
Restlessness or overthinking due to aggravated Vāta
🩺 Therapeutic Relief
Helps reduce gas, bloating, , knee, ankle, or lower back discomfort
Supports pelvic health
🌬️ Calms & Grounds Mind
Encourages steadiness, mental clarity, and calm alertness.
Reduces stress and .
🌿 Ayurvedic Connection
Ayurvedic Element
Effect of Vajrāsana
Doṣic Impact
🔽 ↓ (due to stability and grounding) 🔽 ↓ (activates digestion) ⚖️ Balanced if not held too long
(Digestive Fire)
🔥 Gently stimulated—hence its rare status as a post-meal āsana
DISCLAIMER: The contents of this website are purely informative and educational and should not be considered medical advice. Please consult with a certified healthcare professional for advice.