How to do Vajrasana
- Kneel with the knees together and the tops of the feet on the floor.
- Bring the big toes together and let the heels move slightly apart.
- Sit back between or on the heels.
- Rest the hands on the thighs and sit tall.
- Close the eyes and breathe slowly for 1 to 5 minutes.
Coming out of the pose
- Lean forward onto the hands and stretch the legs out behind or in front.
Alignment cues
- Spine upright, chin level.
- Weight evenly on both sitting bones.
- Shoulders relaxed.
Beginner version and props
- Place a cushion or block between the heels and the buttocks.
- Put a rolled blanket under the ankles.
Benefits
- A steady upright seat for breathing practice and meditation.
- Stretches the ankles, knees and thighs.
Who should take care
- With knee or ankle injuries, use support or sit on a chair instead.
- Come out if the feet go numb.
If you have an injury, are pregnant or have a medical condition, check with your doctor and practise with a qualified teacher.
Common mistakes
- Slumping the back.
- Forcing the knees when they hurt.
Read more: Types of Pranayama: The Classical Breathing Practices
Learn this pose, its adjustments and how to teach it on our 200 hour yoga teacher training in Uttarkashi.