Vajrasana, also known as adamantine pose or diamond pose, is the ideal yoga pose for pranayama, or breathing exercises. Here’s how to perfect it.
Vajrasana (VAA-draa-SUN-aa) pose gets its name from the Sanskrit words Vajra, meaning diamond-shaped or thunderbolt, and Asana, meaning pose. Used to keep the spine straight, Vajrasana is an ideal posture to sit in when doing breathing exercises.
In addition to being called diamond pose and thunderbolt pose, Vajrasana is also known as adamantine pose. Adamantine means unbreakable. Practicing Vajrasana can make you as strong as a diamond (and as sparkly)!
Level of Difficulty: Beginner
Basic Vajrasana: Step-by-step instructions
Until you are accustomed to performing Vajrasana, you may experience temporary minor knee pain. Follow these instructions, and with regular practice you’ll find Vajrasana easier to perform in no time.
From a sitting position on your yoga mat, fold your right leg and your left leg underneath you
Gently sit your hips down onto your heels, with you toes pointing behind you, and your big toes to touching
Sit with your spine erect and your buttocks resting in the pit formed by your parted heels
Keep your chin parallel to the floor
With the arms relaxed, place your palms face-up on your thighs
Hold the pose and take long, deep breaths while keeping your gaze forward
Breathe out, and come out of the pose by gently straightening your legs one at a time
Health benefits of Vajrasana pose
Sitting in Vajrasana regularly can lead to many health benefits including:
Increasing blood circulation in the lower abdomen
Improving digestion
Relieving excessive gas
Strengthening the thighs, calves, and other leg muscles
Increasing knee and ankle joint flexibility
Improving posture
Strengthening the pelvic floor muscles
Enhancing the effectiveness of breathing exercises by keeping your spine straight
Vajrasana precautions
Avoid performing Vajrasana if you are experiencing any of the following medical conditions:
Slipped disc conditions
Issues with the knees
Recent knee surgery
Pain in the calf muscles, pelvic muscles, or any joint pain
Vajrasana modifications and variations
To modify: If sitting directly on your heels is too difficult, place a pillow or cushion in between your thighs and heels. You can also place a pillow under your legs when performing Vajrasana.
Release the legs early if the pose starts to cut off blood flow to the lower extremities.
Intense version: Flex your toes when sitting on your heels in this yoga posture. Doing so creates a deep toe stretch.
Preparatory and follow-up poses
Easy Pose (Preparatory)
Wind-Relieving Pose (Preparatory)
Child’s Pose (Preparatory)
Seated Forward Bend (Follow-up)
Butterfly Pose (Follow-up)
Browse our entire yoga pose library, and learn more about each asana in detail.
Take your yoga asana practice to the next level
When you follow up your yoga practice with powerful breathwork and meditation, you will bring a lot of depth to your practice. Join a free online session with a live instructor, and experience guided breathwork and meditation now. You will also learn about SKY Breath Meditation, our pillar program, which has helped millions of people worldwide to reap the deeper benefits of yoga.
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