Vajrasana Yoga (Thunderbolt Pose): Benefits and Steps to Do It

Vajrasana (Diamond Pose) – Benefits and Steps To Do It

Thinking of taking up yoga? Well, you must be wondering what asanas to practice. Let’s start with a basic one – the Vajrasana. It’s beginner-friendly and here’s what you need to know about it.

What Is Vajrasana?

Vajrasana is a type of yoga asana that is known to relieve tummy problems and strengthen your spine, lower back, and knees. You learn how to develop mindful awareness and connect to your spiritual self while practising this pose. In short, it has several health benefits and we’ll tell you the benefits of Vajrasana and how to do it properly below.

What Are the Benefits of Vajrasana?

There are many advantages of Vajrasana and reasons why you should be practising it every day. Some of them are:

1. Improves Digestion

Vajrasana or the thunderbolt pose is an asana that’s known to improve digestion and promote smoother bowel movements. It can help to prevent stomach ulcers, eliminate constipation, and improve your digestion overall.

2. Loosens Up Back Muscles

If you sit in a hunched posture or spend time at a desk all day long, you’ll find that the Vajrasana procedure is perfect for loosening up your back muscles. It will strengthen the muscles in your spine, prevent sciatica, and eliminate back pain too.

3. Helps You To Meditate

It’s one of the few poses that make meditation a lot easier. As you breathe in and out deeply, you tune in to your senses and connect to your deeper consciousness.

4. Boosts Blood Circulation

The Vajrasana position has also been known to boost blood circulation throughout your body. This means your legs and arms will feel limber, you’ll be able to move around more easily, and your body will also be able to flush out harmful toxins more quickly.

5. Prevents Obesity

One of the uses of Vajrasana is that it boosts your metabolism and keeps you in great shape. Since this is a relaxing pose and helps you to be more mindful, it eliminates cravings and overeating after meals. This helps to prevent obesity and also burns more calories.

6. Improves Reproductive Health

The diamond pose is not only said to make your body as strong as a diamond but it also improves your reproductive health. Your sexual organs get stronger.

Vajrasana Benefits

7. Improves Gut Health

The biggest benefit of this asana is that you can do it within 30 minutes after a meal or immediately after eating. It helps to facilitate digestion and makes the nutrients in the food get absorbed more efficiently by improving your gut health.

8. Reduces Labour Pains

If you’re planning to conceive, you’ll be happy to know that Vajrasana in pregnancy is ideal for reducing labour pains and menstrual cramps.

9. Promotes Maximum Utilisation of the Lungs

The advanced variation of this pose is ideal for opening up your lungs. But the beginner pose works for teaching you how to breathe deeply as well. Breathing deeply and with mindfulness teaches you to regulate the flow of your breath.

10. Keeps You Mentally Balanced

This pose has many cognitive benefits and helps to stabilise the emotions. You’ll feel more mentally balanced and gain spiritual clarity when you start practising this pose.

11. Strengthens Pelvic Floor Muscles

Yes, it strengthens your pelvic floor muscles too!

12. Improves Willpower

This is one of the spiritual benefits of practising this pose.

13. Improves Flexibility

Kneeling down in this position and arching your back in the advanced modifications will improve your flexibility.

How To Practice the Diamond Pose?

Here is how to practice the diamond pose properly:

  1. Sit down in a kneeling position such that your big toes cross over each other and your knees are slightly bent with the thighs going over the calf muscles
  2. The crown of your head should face the sky and your head should be straight, facing forward.
  3. Place your hands on your knees and start by breathing and exhaling slowly.
  4. Make sure to watch your breath and close your eyes when you start this process.
  5. Breathe in and out at a natural pace for five to ten minutes.


Vajrasana can be practised for 15 to 20 minutes post lunch or dinner. You can increase the duration gradually as your comfort level increases.

What Precautions Should Be Taken While Doing Vajrasana?

Follow these cautionary tips before doing the Vajrasana pose:

  • You shouldn’t practice this pose if you’ve recently undergone a knee replacement surgery or have knee issues.
  • If your spinal cord isn’t healthy or you have a specific spinal condition, you should avoid it.
  • If you suffer from medical conditions like hernia or intestinal ulcers, you should not do it.
  • If you’re pregnant, you should keep your knees slightly apart to avoid exerting pressure on your abdominal region.

Vajrasana Precautions

Tips for Beginners

If you are doing Vajrasana for the first time, then here are a few tips that’ll help you out:

1. Take It Slow

If you’re overweight and can’t sit in the kneeling position for long, take it slow. Stretch out your legs and massage them for a while whenever you feel pain. Over time, when your lower body strength improves, you’ll be able to sit in this position for longer.

2. Do Not Push Yourself

If you can’t hold the pose for long, stop and take a break. Do not push through it or force the pose since it’ll minimize the benefits.

3. Do Not Rush Supta Vajrasana

If you’re keen on transitioning to the Supta Vajrasana pose which is an advanced variation of the original, you can do that after you’ve strengthened your lower back and are able to arch your back completely and make the crown of your head touch the floor.

4. Get An Instructor

If you’re having a hard time practising this pose itself, it’s best to hire an instructor to help you out. Not only will getting a yoga instructor make modifications easier, but the pose will be tailored to fit your needs until your body is able to adapt and perform it the way it was intended to.


1. Why Is Vajrasana Called the Diamond Pose?

It’s called the diamond pose because it takes mental fortitude and perseverance to master it. You become physically and mentally strong as a diamond and that’s why it’s called the diamond pose.

2. How To Get Out of Vajrasana?

You should get out of this pose slowly if it’s your first time. Gently bring your knees and hands forward, and slowly get up from the floor. Don’t rush because you might risk straining or cramping your muscles if you move too fast.

3. Can I Practise Vajrasana During Periods?

You can practise Vajrasana during periods but you should perform the pose lightly. Avoid bending too much and be gentle on your knees.

Vajrasana can literally change your outlook towards life and get you in great shape when you do it daily. Unlike the gym, it’s a lot more gentle and is ideal for beginners, when done correctly.

Also Read:

How to Do Padmasan (Lotus Pose Yoga)
How to Do Yoga at Home
Powerful Yoga Asanas for Glowing Skin

Previous article «
Next article »