Vajrasana, also referred to as  Adamantine Pose, Thunderbolt pose & Diamond pose, is a classical yoga posture that has been a part of many a culture for centuries, be it the Islamic culture, the Japanese culture or the Buddhist culture. The practitioner’s daily routine of sitting in Vajrasana has led to increased flexibility of the muscles & joints of their lower extremities which, in turn, has kept them stiffness free and mobile even in their golden year.

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Step 1: Kneel on your yoga mat (place a blanket under your knees for better cushioning)

Step 2: Knees can either be together or apart (be in your comfort zone in the beginning; with practice, you can attempt to keep your knees together)

Step 3: Your feet are together at the back touching at the big toe mount and the heel

Step 4: Push your shins on the floor and slightly move your hips at the back. This movement will engage the region just above your knees; glide your hips further back and rest it on your feet upturned heels. Depending on your flexibility, you may sit on the heels or the sole of your feet. As you place your sit bone on your feet, heels will move slightly away from each other; big toes will remain in contact with each other.

Step 5: If you feel excessive stress on the ankles and the knees, it could also be due to the collapsing weight of your body on your feet. Lengthen your spine to evenly distribute your body weight so that the ankles and the knees do not bear the brunt of all the heaviness.

Step 6: Tuck your tummy in slightly, elevate your chest, tuck in your chin (slightly pushed behind) and align your head  with your neck. This position will neutralize your spine.

Step 7: Either place your palms on your thighs or assume jnana mudra; close your eyes

Releasing the posture

Note: Releasing the posture is as important as getting into the posture and being in the posture. It is very important to straighten your legs slowly and softly in the front and then lightly  massaging your knees with your hands so that any numbness, if created during the holding the posture, is released smoothly. Make sure there is no jerky movement.


  • Calming to Mind: Vajrasana being a meditative posture has a calming effect on the mind. It also helps get control over sexual energy thereby, channelizing the energy towards the expansion of consciousness.  The best part about this posture is that this is also one of the meditative postures which can be practiced even by the individuals who suffer from sciatica or sacral infection.
  • Flat foot: Vajrasana has many  benefits which  help to recreate and maintain healthy arches, increased flexibility in the ankles as well as reconstructing the alignment of the tarsal bones.


  • Foot Related : Diabetic Foot is a common ailment that diabetics suffer from. The nerve sheathing gets damaged due to high blood sugar level. Lengthening effect at the ankle as well as the knees help rejuvenate these areas thereby, improving the functiontionality of  these areas.
  • Itching sensation in genital region: Performing Vajrasana directs  maximum blood flow to the abdominal region. As a result of this,  oxygenated blood reaches the genital organs. This helps reduce itching sensation in these areas which is a common complaint among diabetics.
  • Digestion: Vajrasana is one of the most recommended postures for indigestion. One should sit in this posture immediately after a meal, for better digestion. In fact, this posture can be assumed during consumption of a meal as well.
  • Ankle/Knee flexibility: Improves the flexibility of the knee joints and the ankle joints
  • Spine: Centers the spinal column to its neutral position, thereby keeping the chest elevated which is  its natural position
  • Allergy: Reduces allergy

Note: One tends to feel a pins-and-needles sensation in the legs. This is due to reduced or no blood circulation in legs, due to extreme flexion of the knees. This is natural and not a cause for concern.


  • People with stiff knees or stiff ankle joints should avoid this asana or modify it.
  • Sitting in Vajrasana for too long a time may clamp the knees too tight and cut off the flow of blood to the lower legs, depriving the nerves of oxygen. The result can be nerve deadening. So there has to be a gradual progress from initial practicing of the posture to the mastering of it.