The word “Vajrasana” is derived from a Sanskrit word “Vajra” a weapon whose name meaning is “thunderbolt” or “diamond” and “Asana” meaning “posture” or “seat”. It is commonly called as “Thunderbolt pose or Diamond pose” in English.

STEPS TO BE FOLLOWED:

• Sit on the mat with your back straight and legs in front.
• Bend your right knee, hold your right ankle with your right hand, and place it under the right hip.
• Bend the left knee, hold th ankle with left hand and place it under the left hip.
• Your hips placed on respective heels.
• Great toes of both feet should be crossed.
• Now keeping the back straight, chin parallel to the floor, shoulders pulled back, place your palms on the thighs.
• Stay in this pose as long as you are comfortable.
• You can sit in this posture and practice Pranayama also. 

BENEFITS:

• It helps improve digestion.
• It helps in getting rid of constipation.
• It helps in calming the mind and helps in relaxation.
• It helps in improving circulation.
• It helps in toning hips, thighs and calf muscles.

CONTRA-INDICATIONS:

• People suffering from severe knee pain.
• Anyone undergone surgery on the waist and legs.
• Last trimester of pregnancy. 

DISCLAIMER: – PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT.

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