Anatomy of Vajrasana and related Research

By Tanmay Bhati -



"The pose begins when you want to leave it." 

- Baron Baptiste


Vajrasana 



Anatomy of Vajrasana and related Research 



Vajrasana is a seated kneeling position in yoga that is also referred to as Thunderbolt Pose or Diamond Pose. An overview of Vajrasana and related research is provided below:


Technique -

  1. Begin by kneeling on the ground with your feet slightly apart and your knees slightly bent in the Vajrasana position.
  2. Make sure your heels are in contact with your buttocks when you lower them onto them.
  3. While keeping your back straight and your shoulders relaxed, place your hands on your thighs or knees.
  4. Take a deep breath and hold the pose for as long as it feels comfortable.



While Vajrasana can be beneficial for knee pain, it's essential to be mindful of potential risks, particularly for individuals with pre-existing knee issues. Here are some considerations -


  • Knee discomfort or pain 
  • Limited range of motion - Individuals with a reduced range of motion in their knees may need help to sit in Vajrasana comfortably. In such cases, it's advisable to use props like cushions or blankets to provide support and reduce strain on the knees.
  • Pre-existing knee injuries or conditions - It's imperative to speak with your doctor or a skilled yoga instructor before attempting Vajrasana if you have any specific knee injuries, chronic illnesses like arthritis, or if you have had knee surgery. 

 


Anatomical aspects of Vajrasana 

 

  1. Knees In Vajrasana, the knees are flexed, and the lower legs and feet support the body's weight. Due to the bent position, the knee joints feel a minor compression.
  2. Feet and ankles: The toes of the feet point backward, and the tops of the feet lay on the ground. The body weight is supported by the neutrally positioned ankles.
  3. Between the thighs and the buttocks is where the hips are located, along with the pelvis. The sitting bones make contact with the floor, and the pelvis is in a neutral position.
  4. Spine: The spine is extended and upright, with its natural curves preserved. The chin is somewhat tucked in, and the crown of the head is raised.
  5. Thighs and Calves: The thighs are in contact with the lower legs, with the weight of the body distributed evenly. The calf muscles are engaged to support the knees and maintain stability.
  6. Core and Abdominals: The core muscles are gently engaged to support an upright posture and stabilize the spine. 



Research on Vajrasana


1. Benefits for Digestion: According to one of the research, performing Vajrasana after meals may enhance digestion, lessen acid reflux symptoms, and ease constipation.

   - Vajrasana dramatically enhanced the frequency of bowel movements in participants with chronic constipation, according to a study that was published in the Journal of Alternative and Complementary Medicine.

   - Vajrasana after meals had positive effects on digestion and stomach emptying in healthy persons, according to a separate study that was published in the Indian Journal of Traditional Knowledge. 

 

2. Blood Circulation: Vajrasana is thought to enhance blood flow to the legs and lower body. Despite the paucity of studies specifically examining Vajrasana's effects on the circulatory system, some evidence suggests that performing yoga postures, including Vajrasana, may improve circulation and cardiovascular health.

   - Vajrasana was one of the yoga poses that significantly improved arterial stiffness and endothelial function, according to a study that was published in the International Journal of Yoga, suggesting potential advantages for cardiovascular health.


It's vital to remember that each person's unique anatomical makeup and range of motion may have an impact on how Vajrasana is performed. Some people might find it difficult to sit comfortably in this position because of conditions like tight knees, ankles, or hip flexors. Using props like pillows or blankets might be helpful to support and keep the position comfortable.



- Tanmay Bhati

.....................................................................

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