1. Kneel on the floor
2. Bring the big toes together and separate the heels to form 'V' shape by feet.
3. Lower the buttocks onto the inside surface of the feet with the heels touching the sides of the hips.
4. Place the hands on the knees, palms down.
5. The back and head should be straight.
6. Close the eyes, relax the arms and the whole body.
7. Breathe normally and fix the attention on the flow of air passing in and out of the nostrils.
- Vajrasana alters the flow of blood and nervous impulses in the pelvic region and strengthens the pelvic muscles.
- It is a preventative measure against hernia and also helps to relieve piles.
- It increases the efficiency of the entire digestive system, relieving stomach ailments such as hyperacidity and peptic ulcer.
- It reduces the blood flow to the genitals and massages the nerve fibers which feed them, making it useful in the treatment of dilated testicles and hydrocele in men.
- It is a very important meditation posture because the body becomes upright and straight with no effort. It is the best meditation asana for people suffering from sciatica and sacral infections.
- it is the best stretch for quadriceps muscle groups.
- If there is pain in the thighs, the knees may be separated slightly while maintaining the posture.
- Beginners may find that their ankles ache after a short time in vajrasana. To remedy this, release the posture, sit with the legs stretched forward and shake the feet vigorously one after the other until the stiffness disappears. Then resume the posture. A folded blanket or small cushion may be placed between the buttocks and the heels for added comfort.