Vajrasana Group of Asanas

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

1. 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.
2. Reduces constipation: Vajrasana and other poses in this group can help relieve constipation by promoting healthy bowel movements.
3. 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.
4. 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.
5. Calms the mind: Vajrasana and other poses in this group can help to calm the mind and reduce stress and anxiety.
6. Improves posture: Practicing these poses regularly can help to improve posture by strengthening the muscles of the back and neck.
7. Increases flexibility: The poses in this group involve stretching the legs, hips, and spine, which can help to increase flexibility and range of motion.
8. 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.
9. Improves circulation: Many of the poses in this group involve sitting or kneeling, which can help to improve circulation in the legs and feet.
10. 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.