Vajrasana is a simple but challenging pose for many students. It is fantastically beneficial to the mind, body, and spirit, however, and mastering this pose is well worth the initial discomfort.
The Pose
Begin in an all-fours position and bring the feet and knees together. Sit back on the heels so that the sit bones (ischial tuberosities) are directly on top of the heel bones. Rock the pelvis forward and back until the neutral position is found in which the tailbone is pointing directly downward. The lower abdominals will be activated. The heart is open and the shoulder blades roll together and down the back. The back of the neck feels long and the crown of the head floats directly above the tailbone.
Variations
Vajrasana is initially too intense for students lacking flexibility in the front of the knees and ankles. It is not that the body isn't capable of achieving this flexibility, but that the sensation of a deep stretch through these joints is so foreign that the body actually responds with fear. The body will resist the pose by sending the mind amessage that it is in pain.
- Props
Practicing this pose gently and regularly will develop a sense of familiarity with the posture that will allow the body and mind to open up to its benefits. To ease the bend in the knees, place a yoga block between the legs and sit on it, rather than directly on the heels. To ease the stretch in the front of the ankles, place a blanket or pillow under the ankles and feet. You may even practice a variation of this pose sitting on the heels with the toes curled under so that the feet are flexed. This intensely stretches the arches of the feet, but relieves the front of the ankles.
- Time
Gradually extend the time in which you spend in this pose, from perhaps one or two minutes at first to five, 10, 15, then eventually 30 minutes. Work at intervals of a week or more as you extend the time. You must give the body time to build strength in this area of the body. Initially, you will find that the legs tingle or fall asleep. As the circulation gets stronger in the front of the legs and joints, this sensation will subside or, at least, no longer feel unpleasant.
Benefits
Of all the seated poses, vajrasana is the easiest in which to maintain a straight spine and an open channel for the breath. This makes it an ideal meditation pose. Meditation benches are commonly used by serious meditators. These benches allow the body to take the form of vajrasana without the buttocks sitting directly on the heels. This is gentler on the joints and does not impede circulation in the legs.
The full pose, however, not only stretches and tones the all-important joints of the legs, (keeping the practitioner youthful and less prone to injury) but also stimulates energy in four major meridians of the body that cross the front of the ankle and relate to the kidneys, spleen, gall bladder, and stomach. The pose is therefore cleansing for the internal workings of the body.
Vajrasana also calms the mind. Once comfort is found in vajrasana, deep breathing can carry the practitioner to a place of mental restfulness. It is also a reverent posture, ideal for meditating on the gratitude a yogi feels towards the divine, the universe, and himself.
For those yogis who meditate or center themselves in other seated positions, such as a cross-legged pose, try vajrasana and see what energetic differences you discover.
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