Vajrasana (thunderbolt pose)

• Kneel on the floor with the knees close together.
• Bring the big toes together and separate the heels.
• Lower the buttocks onto the inside surface of the feet with the heels touching the sides of the hips.
• Place the hands on the knees, palms down.
• The back and head should be straight but not tense.
• Avoid excessive backward arching of the spine.
• Close the eyes, relax the arms and the whole body.
• Breathe normally and fix the attention on the flow of air passing in and out of the nostrils.

Duration:  For extended periods of time if performed for spiritual aims. A few minutes daily is sufficient to loosen up the legs. If any strain is experienced, stop the asana. Practise vajrasana directly after meals, for at least  5  minutes to enhance the digestive function. In cases of acute digestive disorder, sit in vajrasana and practise abdominal breathing for  100  breaths before and after food. Do not strain.

Awareness:  Physical - on the sensations in the legs, buttocks and spine. When comfortable in the asana become aware of the normal breathing process. This will bring tranquility to the mind if practised with the eyes closed. Spiritual - on manipura chakra.

Benefits:  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 reduces the blood flow to the genitals and massages the nerve fibres which feed them, making it useful in dilated veins of the testicles and hydrocele in men. It alleviates menstrual disorders. It increases the efficiency of the entire digestive system, relieving stomach ailments such as hyperacidity and peptic ulcer.
Vajrasana 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 fron1 sciatica.
It stimulates the vajra nadi, activates prana in sushumna and redirects sexual energy for spiritual purposes.

Practice note:  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.

Note:  Vajrasana is used by Muslims and Zen Buddhists as a position for prayer and meditation. People who cannot perform padmasana or siddlwsana, or find them uncomforlable, may sit in vajrasana for meditation practice.