Vajrasana is a kneeling pose, and it takes its name from the Sanskrit word Vajra means diamond or thunderbolt & Asana means posture. The breathing exercises like pranayama, kapalabhati, and anulon vilom are practised sitting in this position, This posture is considered to be firm & steady. It might seem easy but one has to bear the pain in the legs and the unrest in the mind to master this posture and enter a meditative state. One has to train themselves to sit steady and be willing to invest their mind in it.


It is also advised that any workout regime should be practised empty stomach including yoga. But, this posture is an exceptional. You can safely practice this asana after a meal. In fact, it is considered more effective if performed immediately after a meal as it promotes proper digestion.

Steps to perform Diamond Pose:

  1. Place your yoga mat, kneel down, stretch your lower legs backward and keep them together. Your big toes should cross each other.
  2. Gently lower your body in a way that your buttocks are resting on your heels and your thighs on your calf muscles.
  3. Placing your hands on your knees, set your gaze forward with your head absolutely straight.
  4. Concentrate on your breathing. Be fully aware of how you breathe and carefully observe as you inhale and exhale.
  5. You could close your eyes to concentrate more accurately on your breathing and to calm your mind.
  6. Try to stay in this position for a minimum of 5 to 10 minutes.

Beginner’s Guide

For beginners, this posture might be little difficult. Your legs will start to pain in few seconds only. You can undo this asana immediately and stretch your legs forward to ease the blood flow. You can even give a massage to your ankle, knees & calf muscles. Gradually, with consistent practice we can sit this posture up to 20 to 30 minutes.

Beneficial Facts:

  1. It helps in improving digestion and with consistent practice cures constipation, acidity & ulcers which is why it is advised to practice after consuming meals.
  2. Improves nervous functioning in legs.
  3. Enhances blood circulation in the area near lower abdomen.
  4. Relieves the stress and pain of the lower back by strengthening its muscles
  5. It helps in curing the issues related to sciatica.
  6. Improves reproductive health in men and women.
  7. Helps in reducing the labor pains during pregnancy and menstrual cramps
  8. Improves the alignment & posture of shoulders & back.
  9. This posture helps out people to overcome early knee pain issues.

Precautionary Measures

  1. It is advised not to perform this asana if you have regular knee or lower back pain, slip disc or any knee surgery recently.
  2. In pregnancy, keep your legs little apart while doing this asana to avoid pressure on abdomen.
  3. People having issues related to Hernia and knee should practice this asana under the expert supervision.
  4. Arthritis and osteoporosis can be of different levels, a knowledgeable yoga instructor will be able to guide you in that to go ahead to practice or not.

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