vajrasana

Vajrasana, commonly known as the Thunderbolt Pose or Diamond Pose, is a kneeling asana used in Hatha yoga and in some Buddhist meditation practices. The name comes from Sanskrit vajra, meaning thunderbolt or diamond, and asana, meaning pose.

To perform Vajrasana, kneel on the floor with the legs folded beneath the body and the buttocks resting on the heels. The tops of the feet lie flat on the floor, the toes pointing straight back. The spine is lengthened, the chest is open, and the shoulders are relaxed. The hands rest on the thighs or in a mudra. The pose is typically held for several breaths to several minutes during meditation or pranayama practice.

Benefits commonly associated with Vajrasana include improved posture, a more stable base for meditation, gentle strengthening of the thigh muscles, and support for digestion and abdominal circulation when practiced after meals. It is valued as a calm, grounding pose in which the pelvis remains upright and the legs remain still.

Safety and modifications: people with knee, ankle, hip, or lower back injuries may find Vajrasana uncomfortable or contraindicated. If needed, sit on cushions or folded blankets to reduce knee strain, or practice a gentler variation. Supta Vajrasana, a reclining variant, is sometimes used for relaxation and breath-work under guidance.

Vajrasana appears in traditional yoga instruction as a seated pose and is also used in some Buddhist meditation practices under the name Diamond Throne. It should be avoided if pain or numbness occurs, and progression should be gradual.