Vajrasana Variations: Steps and Benefits

Vajrasana or Thunderbolt Pose is a set of Sitting Asana which is a very useful exercise for the lower parts of the body. Vajra is one of the strongest weapons in the world. Vajrasana thus makes the body of the practitioner like the thunderbolt or in other words very strong. Various Variations of Vajrasana are practiced for imparting strength, especially to the lower body. These Vajrasana Variations are the easiest set of exercises for Lower Body parts.

Every posture has its own procedure and virtue according to its name. Vajra means to build a rigid and powerful body. Any asana can only be done at least 3 hours after a meal. But in yoga, only Thunderbolt Pose is such an asana which can be performed right after the meal. The other Vajrasana variations cannot be done after meals and shall be avoided right after food.

Steps to Vajrasana

Sit with both legs spread straight and forward. Fix the claws of both the hands neatly firm on the ground. Now with the support of hands move the left leg backward bending from the knee. Now, while bringing the weight of the body on it, similarly bend the right leg and bring it backward.

After turning both the feet, keep the toes of the feet together. Spread the heels, and bring the body in the center of the pose. The hips should be in the middle of the heels. Keep the waist straight and the eyesight forward.

Have at least a hundred steps walk after taking the meals. After walking you can now sit in Vajrasana. The vajra pulse is located between your anus and scrotum. Sitting in the Thunderbolt Pose affects that pulse. And this vajra pulse affects the digestive system. Your food is thus properly digested and produces the right amount of juice and chemicals. When the various components of the body get it in the right amounts, the body becomes powerful.

Benefits of Vajrasana

There will be relief in indigestion. Also, tiredness and dysfunction of the feet will get cured. The pain of waist and knees will be relieved. It is also very beneficial in sciatica and gout. Everyone man, women and children, should do this asana regularly.

It is not like that this posture can be done only after meals. Whenever you get time, practice sitting in this posture as much as possible. If you do not have time in the day, then sit in this asana on your bed before sleeping at night.

Initially there may be a slight stretch in the legs. Practice slowly. Keep in mind that the way the legs were folded one by one, in the same way, the leg has to be straightened. Massage the feet for a few moments with hands. Do not stand upright as soon as you open the asana. Rub feet, fingers, and thumbs with light hands and then only stand up.

Vajrasana Yoga Mudra

Sit in the position of Vajrasana. Take both your hands behind the back. Now hold wrist of either the left hand or the right hand with the other hand from behind the back. Exhale and bend forward. Try to touch the head and nose to the ground. Stop as much as possible, keep your hands bent or straight as per your convenience. After that, while inhaling bring the hands up. Keep in mind that the hips will remain on the feet from the back and should not come up during the practice.

Benefits of Vajrasana Yoga Mudra

You will get all the benefits of Vajrasana as well as unnecessary fat will reduce due to the pressing of stomach. Brahmacharya becomes stable. As chastity is an important aspect for yogis and students. It is therefore especially useful for them. This asana also brings glow to the forehead. This pose should not be done after meal.

Ustrasana or Camel Pose

Due to the neck taking the pose like a camel’s neck, this posture is called Ustrasana.

Steps to Ustrasana

Start with sitting in the Thunderbolt Pose. After that, raise the upper part of the body above the knees. You can also spread the legs a little bit. Put both hands on the waist first. Exhale and Slowly tilt the neck, waist, back towards the back and try to hold the heels from both hands behind. Keep the chest taut like a bow. Wait as much as possible. While inhaling get straight.

Benefits of Ustrasana

This Vajrasana variation makes the neck, back and waist flexible and also relieves its pain. Knees, thighs and arms become powerful. The spine will get flexibility. Unnecessary fat of the abdomen and waist will be reduced. It is also very beneficial in lung and heart diseases.

Supt Vajrasana or Reclined Thunderbolt Pose

Steps to Supt Vajrasana

Sit in the position of Vajrasana. Keep both hands behind. With the help of hands, gently bend the elbows. Now slowly rest the upper part of the body down with the help of hands and elbows. Place the palms of both hands on the thighs.

Keep in mind that from the front, the parts below the knee will also be rested on the ground as much as possible. Do this asana by spreading both legs slightly, placing the hips on the ground first. Then only complete the above mentioned steps. The chest shall be stiffened like a bow. The breath has to be taken evenly.

Benefits of Supta Vajrasana

Supta Vajrasana affects stomach, chest, thigh and legs by bringing sufficient stretch on them. It relieves the pain of all these parts and makes them strong. This pose reduces abdominal fat. Very beneficial for the kidneys. It is a very good exercise for many stomach related diseases. This asana is the best treatment for internal diseases in women.

Gaumukhasana or Cow Face Pose

Steps to Gaumukhasana

Sit straight and keep both feet in front. After that, bend the left leg from the knee and place its heel between the anus and the testicle, which is the place of seevan. Now bend the right leg from the knee and keep it on the left foot, in this way both the knees will come on each other. The pose will look like the face of a cow. Now bring the left hand to the back the waist from below. Move the right hand back over the shoulder. Bend the fingers of both hands slightly in front of each other and join them. Straighten the waist.

Keep the eyesight forward and let the breath move evenly. Wait a few moments according to your capability. After that change the hands and feet and repeat the same process from the other side as well. That is, now the right leg will come down and the left hand will go up.

Benefits of Gaumukhasana

Directly affects neck and back, relieves their pain soon. It benefits a lot in diabetes. This asana will impart strength to the veins of hands and feet. Extremely useful for women who are suffering from yukoria and leucorrhoea. It will solve the problem of hernia as well. It is also very beneficial for those with low and high blood pressure problems.

Matsyendrasana or Lord of Fishes Pose

Gurudev of Gorakshnath was Matsyendranath. He has the highest position among Mahayogis. He used to do very difficult practices of this asana. That is why this pose is called Matsyendrasana. Being very difficult, it was slightly simplified as Ardha Matsyendrasana.

Steps to Ardha Matsyendrasana

Sit straight and spread both legs in front. Bending from the knee to the left leg, bring the modular heel on the perineum (anus). Try to bend the right leg and bring it closer to the knee of the left leg. Keep it upright from outside. Now exhale and pull the stomach in. With the left hand standing on the right foot from the front, press it with the elbow and try to catch the claw or thumb while flipping the hand like a creeper. Keep the right hand slightly above the waist and bend it over the back. Turn the neck and chest towards the right shoulder.

Wait a few moments according to capability. Staying in outer Kumbhaka is more beneficial. If you cannot stop breathing, then in the same situation, take slow breathing. Similarly, do the whole process from the other side also. In this case, we will reverse the position of the arms and the legs.

Benefits of Ardha Matsyendrasana

Ardhamatsyandrasana affects almost all the parts of the entire body. If the spinal cord is flexible then it will automatically bring consciousness, awareness, and youth. It cures the pain of the waist and back. This also regulates proper digestion. Very Beneficial in disorders of intestines and stomach. This pose is one of the best exercises for the abdomen, waist, back, neck, and legs. The practitioner also gets relief in the pain of these parts. This is the best posture for sexual disorders and Brahmachari. Also, it is very beneficial for diabetes. Ardhamatsyandrasana is one of the best postures for meditation and concentration of mind.

Simhasana or Lion Pose

Steps to Simhasana

Sit in the position of Vajrasana. Now spread the legs slightly, spread the claws of both hands like a lion and keep it on your thighs. Completely hang out the tongue and Inhale.

Fill the full breathe. Shout or roar like a Lion from the throat. Take out five to seven voices one after the other. Opening the eyes completely, spreading them according to the capacity, place the pupils slightly up and will keep the eyesight in the middle of the eyebrows.

Benefits of Simhasana

It is very beneficial in throat diseases especially in tonsils. It is a good exercise for eye, ear, nose, and throat. This Thunderbolt Pose variation will also cure many disorders related to all these. This will also ignite strong digestive fires. That is, it will bring relief if you do not feel hungry or feel it less. Fingers, knees, calves will strengthen. Glow to the face will increase. Body will become powerful as a lion.

Udarakarshanasana or Seated Abdominal Stretch Pose (Lower Spine Twist Pose)

Steps to Udarakarshanasana

Sit on both legs in the position of defecation (which is the way Indian of sitting in the toilet), spread the legs slightly and place both hands on the knees of the feet.

Now inhale. While pressing the left knee with the help of the hand, bring it to the paws of the right foot. The entire body i.e. abdomen, shoulder, head and neck will also rotate in the right. The chin will fall on the shoulder. Try to look at the shoulder with a peek from backside. Wait a few moments, then come to the place. Exhale that is, the breath we filled, leave it.

Move the right knee to the left as before. The upper part of the body will rotate to the left now. Here too, stop for as many breaths as you can. Both the sides can be repeated three to four times within a single breath. Well, three to five times is more than enough for everyone. Keep in mind – When you are bending the leg towards the opposite paws, the heel should not be raised, the whole leg should be turned from the side.

Benefits of Udarakarshanasana

It is being known from the name itself that those whose stomach is unnecessarily enlarged, will get toned. This Asana has an important role in curing constipation. Udarakarshanasana is a very good exercise for the stomach and intestines. It makes them strong by relieving their suffering. Exercises Knee, waist, neck, and eyes in a natural way automatically. It is very beneficial in knee pains.


Vajrasana and Vajrasana Variations are the most effective and easiest exercises for lower body parts. When done regularly imparts strength to legs, thighs and knees. It might be a bit difficult to complete the pose. Slowly and steadily it becomes easier to perform all these Vajrasana Variations.

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2 comments on “Vajrasana Variations: Steps and Benefits

[…] or Tree Posture Vajrasana or Adamantine Pose, The Thunderbolt or The Diamond Pose Gaumukh Asana or Cow Face Pose or Cow Face […]

[…] other popular sitting poses in yogasana are Sukhasana (Easy Posture), Vajrasana (Thunderbolt Posture), Ardha Padmasana (Half Lotus Posture). But the Lotus Pose is considered as […]

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