10 Health Benefits of Vajrasana Pose & How To Do It

This article is reviewed by an expert
vajrasana benefits - livayur

Do you practise Yoga Asanas? Practising Asanas or yoga postures every day not only helps maintain physical health but also improves mental well-being. 

There are many Yoga Asanas, each with its own set of benefits and uses. One of these Asanas is Vajrasana or Thunderbolt Pose. 

It is considered one of the best yoga poses for digestive health and is the only pose that can be done after eating food. 

Let’s dig deep into Vajrasana and its benefits in this article.  

Benefits of Vajrasana or Thunderbolt Pose

  • Vajrasana boosts the blood flow in the pelvic and abdominal regions and strengthens the muscles of the pelvic and lower back regions (1).
  • It also strengthens the skeletal muscles of the thigh, leg and back, making it highly beneficial for people with weak muscles (1).
  • Vajrasana increases vascularity in digestive organs and therefore aids in the treatment of digestive disorders like constipation, hyperacidity, intestinal gas, piles, etc. (1).
  • It increases the arterial supply to vital organs like the heart and brain and thereby improves their efficiency (1).
  • Vajrasana promotes relaxation and improves concentration (1).
  • It is extremely beneficial for people suffering from sciatica and lower back problems like muscle aches in the lower extremities (1).
  • Vajrasana strengthens the muscles of the knee joint and helps cure rheumatic pains in the knees and gout (1).
  • It helps in the treatment of hypertension or high blood pressure (2).
  • Vajrasana is beneficial for people with flat feet. By stretching the ankles and feet, it helps form proper arches (1).
  • It also helps strengthen sexual problems and aid in the treatment of urinary problems (3). 

How To Do Vajrasana? (1)

how to do vajrasana - livayur

The steps to perform Vajrasana are:

  • Kneel on the floor or yoga mat with your knees kept closely together. Make sure that the big toes are touching each other but the heels are separated. 
  • Now, lower your buttocks gradually onto the inside surface of the feet with the heels touching the sides of your hips. 
  • Place your hands on the knees with palms facing down.
  • Make sure your back and head are straight but not tense. 
  • Now, close your eyes, and relax your arms and your whole body. 
  • Breathe naturally and focus on the flow of air passing through your nostrils. 

There is a variation of Vajrasana called Supta Vajrasana, or reclined thunderbolt pose, that is performed while sitting in Vajrasana. It helps strengthen the muscles in the back, neck, and chest region and is especially beneficial for people suffering from lung problems

The steps to practise Supta Vajrasana include:

  • Comfortably sit in Vajrasana.
  • Then, bend your torso backwards from the waist and place the forearm and elbows on the floor. 
  • Arch the spine and neck backwards till the crown of the head touches the ground. 
  • Breathe normally and remain in this position as long as you can. 

How Long Should You Practise Vajrasana? (1)

If you are a beginner, start practising Vajrasana for 4-5 minutes directly after eating meals. With practice, you can increase your time.

Contraindications of Vajrasana (1)

  • Do not practise it if you have stiffness in your foot, ankle and knees.
  • Avoid practising it if you have slipped disc, arthritis of the knee or ankle joint, etc.
  • Patients with hypotension and osteoarthritis are advised not to practise it. 
  • Pregnant women are also advised to not practise Vajrasana because heavy weight can put pressure on the knee joints.  

Precautions (1)

Do not practise Vajrasana for long until your ankles and knees are sufficiently flexible. Otherwise, it may sprain the ligaments in the knee and cause knee problems. 

The Final Takeaway

Vajrasana or Thunderbolt Pose is an extremely beneficial Asana, especially in the current lifestyle. With a large population suffering from lifestyle disorders like hypertension, digestive issues and cardiac diseases, yoga poses like Vajrasana can yield significant health benefits.


  1. http://www.iamj.in/posts/images/upload/1329_1334.pdf
  2. https://www.semanticscholar.org/paper/Effect-of-yoga-on-heart-rate-and-blood-pressure-and-Devasena-Narhare/ff3af445026df2712f2fcd4a7b5d8d4e38516157?p2df
  3. https://www.academia.edu/en/45426562/Review_and_Importance_of_Vajrasana_in_Daily_Life

Suchitra Marwah

Suchitra is a certified yoga teacher with a specialized focus on Yoga for Children, Corporate professionals, Women's Health & Pregnancy