Yoga, an ancient mind and body practice, is known for its amazing healing powers. Yoga poses seem to bring a magical sense of calm and relaxation to the body. The benefits of Vajrasana pose are of particular interest as it not only comforts the mind and body, but also provides a surreal and enhancing experience. Not to be missed, this is the perfect yoga pose to boost digestion and ease period cramps.
Yoga is also associated with reflection and self-actualization. When it comes to Vajrasana poses, it is usually referred to as a “cleansing exercise” that helps clarify thoughts and introspection. Also known as Diamond Pose, this pose allows you to pause and breathe slowly. This is the most valuable aspect of taking the time to incorporate this practice into your daily life. In other words, this is an easy posture and may not require much strength or patience. Sit in your room or garden and let your body feel at ease and light. So, grab your yoga mat and explore what vajrasana poses can do for you besides uplifting your spirit.
What is Vajrasana?
Vajrasana, also known as Thunderbolt Yoga Pose, Kneeling Pose, Adamantine Pose, or Pelvic Pose, is a simple yoga asana in which you sit directly on the floor or on a yoga mat while relaxing your buttocks over your heels. is. This position allows you to shift your weight off your knees and sit with your legs extended. While sitting in this position, you should look forward and make sure your spine is in a straight position. On a separate note, this Diamond Pose allows you to observe and check your body alignment and give strength to your lower back area. So even if you’re not a yoga enthusiast, you can try this pose before incorporating yoga into your routine.
The Amazing Health Benefits of Vajra Asana Pose
Vajrasana yoga poses have many potential health benefits. Some of them are:
1. May help reduce back pain
Globally, nearly 23% of the adult population suffers from back pain (1). It has also been proven that misalignment of the spine is one of the main factors causing back pain (2). Sitting in this lightning-like posture helps maintain upper body posture and alignment, which can reduce recurrent low back pain (3). So, giving this ancient form of yoga a try can actually take care of your tired back.
2. May Promote Cardiovascular Activity
Yoga poses have been proven to reduce psychological stress, cardiovascular disorders, anxiety, and enhance physical well-being (Four). Vajrasana can reduce stress and anxiety, minimize the risk of primary and secondary cardiovascular disease, and maintain a lipid profile to improve blood circulation and heart health. Masu (Five).
3. It may help you manage your weight
Obesity is thought to be a contributing factor to many diseases, and losing weight can help reduce the risk of many health problems (6). Yoga reduces body mass index (BMI), body fat, waist circumference, and digestive problems, making weight loss more achievable (7).
4. May Relieve Irritable Bowel Syndrome
Diarrhea infections are very common and cause pain, bloating, and discomfort (8). Studies show that practicing yoga poses can help reduce symptoms of irritable bowel syndrome and urinary incontinence, and can help treat diarrhea.9)
Due to its more rigorous and dynamic nature compared to other yoga poses, vajrasana poses have proven to be very effective in ensuring proper digestion, helping to eliminate extra Helps you lose weight more efficiently (6). Therefore, you can protect yourself from and reduce this common infection by continuing your yoga practice.
5. May Enhance Sleep Cycles
Fatigue and sleep quality are interrelated, and fatigue can interfere with quality sleep (Ten). Yoga forms like Vajrasana reduce fatigue, migraines, detoxify the body and improve sleep quality naturally (Four). So, if your sleep cycle seems completely out of whack, there is a reliable solution: yoga asanas that you can do even in bed before going to bed.
6. May Increase Body Flexibility
Thunderbolt Pose has been shown to have health benefits for the whole body and especially for physical health, increasing physical endurance by relaxing the muscles and pelvic area. It also helps improve fitness and brings discipline and pace to your exercise routine (Four). So if you have a hard time maintaining your exercise routine, practicing this pose will not disappoint.
7. May lower systolic blood pressure
Systolic blood pressure has been shown to increase the risk of cardiovascular disease, especially in people over the age of 50 (11). Incorporating yoga forms into your exercise routine can effectively lower systolic blood pressure (12).
8. Can be calming
Yoga is an ancient tradition practiced nearly 3,000 years ago to achieve better self-control, stronger mental health, confidence, calmness and tranquility (13). Practicing this compassionate exercise daily can help you become more mindful and optimistic, especially if you’re dealing with period cramps or labor.
How to do Vajrasana yoga poses?
Vajrasana pose is considered an easy and comfortable yoga pose. You can practice yoga on your own on a regular basis, or you can seek help from a yoga practitioner.
step 1: Lay down a yoga mat or choose a soft and comfortable place to sit.
Step 2: Start by kneeling.
Step 3: In a kneeling position, pull your legs together. Make sure your feet and legs are in a straight position and properly aligned. Also, keep your chin parallel to the ground.
Step 4: Keep your heels pointing up and your toes touching the ground. Do not press your toes into the ground as this can cause pain and discomfort.
Step 5: Sit on your legs with your knees relaxed and your buttocks supported by your heels.
Step 6: Check the spinal cord position and keep it as straight as possible without applying excessive pressure.
Step 7: Gaze forward in a meditative pose and place your hands on your thighs in a seated position. Relax your abdomen, calf muscles, and thigh muscles.
Step 8: Take long, deep breaths and exhales to relax your muscles and prepare your body for this yoga practice. This is also an excellent breathing exercise.
Step 9: Trying diaphragmatic breathing and tummy breathing can relax your body and help you focus and be more alert during a yoga session.14).
Step 10: Hold the position for 30 to 45 seconds or more, depending on your comfort and pace, while continuing to breathe gently.
Step 11: Keep your shoulders and arms relaxed without changing your posture.
Step 12: If sitting for a long time is painful, take a break in between.
Step 13: Slowly increase the amount of time you sit in this position without overdoing it so that your body can adapt to it at its own pace.
Step 14: Try to do this yoga posture regularly for 5-10 minutes.
Precautions while performing Vajra Asana
Vajrasana is a relaxing practice, but you may want to avoid it if you suffer from certain health conditions or injuries. Some of them are:
- knee surgery: Vajrasana may not be a comfortable form of yoga for those suffering from knee pain or who have had recent knee surgery. Studies have shown that people with knee or ankle injuries, or after surgery, may lack adequate functional tolerance and muscle strength, so it is better to start with light exercise. are (15).
- Spinal problems: The pose of Vajra Asana requires the spine to be straight. However, if you have trouble keeping your spine in place for long periods of time, you may want to avoid this yoga pose.
Beginner Tips for Vajrasana Pose
- Do some light warm-up stretches to gently move your body and remove yoga blockages.
- Take breaks in between to increase the endurance of your body, especially your lower back.
- If sitting on the floor is not comfortable, place a pillow under your knees.
Conclusion
Yoga may be thought of as just a mental exercise, but it also has many benefits for the brain, body and heart. Yoga poses can also seem very difficult to master, especially for beginners. However, the benefits of Vajrasana pose show that it is relatively easy and comfortable even for beginners. Without feeling overwhelmed or stiff, you can sit back and take the time to do your body a favor. Relax your body while this magical pose has amazing effects on your health.
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