Vajrasana ‘thunderbolt pose’ is a basic seated pose that has powerful internal benefits to the mind, body, and spirit.
Kneel on the floor with your knees and feet together, heels separated and buttocks sitting comfortably in the seat of the feet, heels touching the hips.
If this is not comfortable, use a pillow, bolster, or rolled blanket under the buttocks to find a comfortable position.
Lengthen the spine, maintaining a straight alignment of the head, neck, and spine, and relax into stability and ease. Breathe deeply.
You can bring your awareness to your manipura (3rd, solar plexus/navel) chakra for increased subtle benefits.
This pose alters the flow of blood and nervous impulses through the pelvic region and strengthens the muscles in that area, stimulating and regulating the reproductive system. It can be used to help alleviate menstrual disorders.
This pose also has a significant effect on the digestive system, increasing digestive efficiency and relieving ailments such as hyper/hypo-acidity and peptic ulcers.
This pose is also a notable meditation posture for those who are unable to perform padmasana ‘lotus pose’ as the spine is naturally kept upright and straight with little effort. It is the best meditation posture for those with sciatica issues.
Be mindful of the knees in this posture. If pain is felt, try leveraging some of the weight with a pillow or blanket between the buttocks and the legs, or consult a professional about modifications more suited to your body.