Vajrasana: Kneeling or Diamond Pose

By Sabrina Samedi

Advancements in technology are not only coming at us from both left and right field, but are competing for our attention on a daily basis- cue the introduction of the new slew of gizmos, gadgets, smart phones, watches, glasses and TVs that all promise to know what we really need in terms of communication, entertainment, relaxation- you name it and there is an app for that. Hence, there is no wonder that it is often challenging to let go in this modern age and invest in listening to our inner selves, trusting our intuitive truth and unplugging from the tech age by plugging into our soul’s desires and meditating.

Need a little boost to help you slow down, focus on your breath and surrender into a meditative state? Rest assured- there’s an asana for that! Vajrasana or diamond pose is an ideal yoga therapy asana for pranayama and concentration as it helps in stabilizing the mind and body. Vajrasana also serves as a wonderful alternative to sukasana as a meditative pose for those suffering for sciatica and severe lower back problems. While most asanas are recommended to practice on an empty stomach, diamond pose is an exception as it is aids in proper digestion, making it most effective after a meal. Thus, preventing acidity and ulcers. The benefits of this calming pose are limitless; vajrasana modifies the blood flow in the lower pelvic region: the blood flow to the legs is reduced and the blood flow to the digestive organs is then increased.

To practice vajrasana, begin by standing on your knees, as always in viniyoga, the flow of the breath is the primary focus. Therefore, we do not want to sacrifice pranayama to achieve a physical stance nor should one endure pain and discomfort while trying to breath into the releasing qualities of an asana. If standing on your knees is in any way uncomfortable and distracting, please place a blanket or two underneath your knees to ensure comfort and ease. Standing on your knees, on an inhale raise your arms up over your head and as you exhale, starting with a count of 4, use the entirety of the breath to bend forward bringing your belly to the thighs, your forehead to the mat and your arms behind you while your buttocks gentle rests upon your heels in child’s pose. As you inhale, again to a potential count of 4, lift your arms up over your head as you come back to stand on your knees. Continuing within the breath-centric rhythm of this asana flow, exhale the breath for the same duration as you bend forward, releasing your arms behind you, buttocks to heels, belly to thighs and forehead to the mat. Allow the breath to guide you through this subtle yet powerful movement. Upon the fourth cycle of repetition, to really surrender into the asana and open yourself up to the relief from anxiety,  as you exhale, bring your arms out infront of you, palms facing down and forehad to the floor as the belly once again comes to gently rest and let go on the upper thighs as the buttocks come to rest on the heels and remain in this restoring child’s pose for as long as you need.

Master teacher Gary Kraftsow diligently transitions you into this restoring as well as releasing dynamic modification of vajrasana in Viniyoga Therapy for Anxiety.