Vajrasana group of asanas or poses constitute 16 important poses in Yoga. These are largely in the beginner’s group of poses with Vajrasana being the core in this entire group. The vajra or thunderbolt is said to be the weapon of Indra, king of the devas or gods, just as the mind is the king of all the senses.
Vajrasana is highly thought of as a meditation posture in many cultures throughout the world. Vajra is also the major nadi directly connected with the genito-urinary system, which regulates the sexual energy in the body.
The poses largely involve the practitioner sitting on the heels with the calves beneath the thighs. As a beginner, it’s also recommended to do this for 3-4 minutes and not over-exert while doing Vajrasana.
List of Poses in the Vajrasana Group of Poses
|S No||Sanskrit Name||English Name||Key Benefit|
|1||Vajrasana||Thunderbolt Pose||Improves digestion, strengthens pelvic muscles|
|2||Ananda Madirasana||Intoxicating Bliss Pose||Relieves tension and anxiety|
|3||Padadhirasana||Breath Balancing Pose||Improves breathing and focus|
|4||Bhadrasana||Gracious Pose||Stretches thighs and hips|
|5||Simhasana||Lion Pose||Relieves tension in face and neck|
|6||Simhagarjanasana||Roaring Lion Pose||Relieves stress and tension in face and neck|
|7||Veerasana||Hero’s Pose||Stretches thighs, knees, and ankles|
|8||Marjariasana||Cat Stretch Pose||Stretches spine and neck|
|9||Vyaghrasana||Tiger Pose||Strengthens arms, shoulders, and core|
|10||Shashankasana||Pose of Moon||Stretches spine and hips|
|11||Shashank Bhujangasana||Striking Cobra Pose||Stretches spine and opens chest|
|12||Naman Pranamasana||Prostration Pose||Calms the mind and reduces stress|
|13||Ashwa Sanchalanasana||Equestrian Pose||Stretches thighs and hips, improves balance|
|14||Ardha Ushtrasana||Half Camel Pose||Stretches front of the body, opens chest|
|15||Ushtrasana||Camel Pose||Stretches front of the body, opens chest|
|16||Supta Vajrasana||Sleeping Thunderbolt Pose||Stretches thighs and knees, relieves lower back pain|
Chart of Vajrasana Group of Asanas
Benefits of Vajrasana Group of Asanas
- Improves digestion: Vajrasana and other poses in this group can improve digestion by stimulating the digestive organs and increasing blood flow to the digestive tract.
- Reduces constipation: Vajrasana and other poses in this group can help relieve constipation by promoting healthy bowel movements.
- Stretches the thighs and hips: Many of the poses in this group involve sitting on the heels or stretching the legs, which can help to stretch and strengthen the thighs and hips.
- Relieves lower back pain: Supta Vajrasana and other poses in this group can help to relieve lower back pain by stretching the back muscles and improving spinal alignment.
- Calms the mind: Vajrasana and other poses in this group can help to calm the mind and reduce stress and anxiety.
- Improves posture: Practicing these poses regularly can help to improve posture by strengthening the muscles of the back and neck.
- Increases flexibility: The poses in this group involve stretching the legs, hips, and spine, which can help to increase flexibility and range of motion.
- Strengthens the pelvic muscles: Vajrasana and other poses in this group can help to strengthen the pelvic muscles, which can improve bladder control and sexual function.
- Improves circulation: Many of the poses in this group involve sitting or kneeling, which can help to improve circulation in the legs and feet.
- Improves sexual wellness: Control of vajra nadi leads to sublimation and control of sexual energy. The vajrasana series is therefore very beneficial for the reproductive as well as digestive organs.
Precautions of Vajrasana Group of Asanas
- Do not practise vajrasana and other static asanas in this series until the ankles and knees are sufficiently flexible.
- Vajrasana is not advisable in osteoarthritis, or in pregnancy when extra weight can overload the knee joints.
- Carefully observe the contra-indications given for individual asanas.