Review Article International Ayurvedic Medical Journal ISSN:2320 5091

VAJRASANA AND ITS PHYSIOANATOMICAL ASPECT Dr. Vikrant Thakur1, Dr. Vikash Bhatnagar2 1MD scholar,2Assistant Professor, Dept. Of Sharira Rachana, NIA, Jaipur, Rajasthan, India ABSTRACT The word ‘’ is derived from Sanskrit root ‘Yuj’ which means ‘to join’ or ‘to yok’. The union of individual self Jivatma, with the universal self Paramatma is Yoga. Yoga is performed through some specific postures called . The benefits of Asanas range from physical to spiritual level. Asanas not only tone the muscles, ligaments, joints and but also maintains the smooth functioning and health of entire body. Vajrasana or ‘the adamantine posture’ or ‘the warrior pose’ is used for and . Most of the Asanas are indicated empty stomach but Vajrasana is indicated after meals. It is effective in maintenance of digestive system and cures disorders related to digestion. Also it provides strength to muscles of lower back and thigh, increase blood supply to abdominal and pelvic organs, hence improves the functioning of pelvic and abdominal organs. It boosts metabolism and circulation of body. It is important to keep practicing until you are absolutely comfortable in final pose. Vajrasana is described in second chapter in . Keywords: Asana, , back and pelvic muscles, digestive system, Vajrasana, Yoga

INTRODUCTION Yoga is very ancient system that Vajra or thunderbolt is said to be the originated in India. The word ‘Yoga’ is weapon of Indra, king of the Devas or derived from Sanskrit root ‘Yuj’ which gods5. Vajra is also the major directly means ‘to join’ or ‘to yok’1. Asana is defined connected to the genito-urinary system. So as the steady posture comfortable for the Vajrasana is very beneficial for practice of meditation.2 Asanas are not only reproductive as well as digestive organs and a form of physical exercise but also the is also reasonably easy to perform. method of gaining the perfect mental and Nowadays due to change in dietary habits physical relaxation. Asana3 is third step of and daily routine, there are much people Astang yoga. Vajrasana4 is the only Asana with digestive system disturbances. which is indicated after meals. Vajrasana Vajrasana is indicated in disorders of yoga posture is named after its final posture: digestive system. This Asana also provide that of a diamond or thunderbolt. In Sanskrit strength to knee joint, improves stability and ‘Vajra’ means “thunderbolt” or “diamond tone of muscles of lumbar spine, thigh and like” and ‘Asana’ means “posture” or “seat”. back. This Asana is used by people of

How to cite this URL: [Dr. Vikrant Thakur& Dr. Vikash Bhatnagar: Vajrasana And Its Physioanatomical Aspect ]. International Ayurvedic medical Journal {online} 2016 {cited 2016 July} Available from: http://www.iamj.in/posts/images/upload/1329_1334.pdf Dr. Vikrant Thakur, Dr. Vikash Bhatnagar: Vajrasana And Its Physioanatomical Aspect Islamic and Zen Buddhist community during • Bring the big toes together and heels their prayers and meditation. should be separated. How to perform Vajrasana: • Buttocks should be lowered onto the The basic adamantine pose can be used for inside surface of the feet with the heels brief period of meditation and Pranayam touching the sides of hips. initially. This Asana is performed after • Hands should be placed on the knees and 6 meals. Following steps should be followed palms down. for this Asana: • The back and head should be straight but • Kneel on the floor and knees should be not tense. close together. When kneeling, the body • Excessive backward arching of the spine weight is on the knees, shins, and parts should be avoided. of feet. Kneeling brings the centre of • Close the eyes, relax the arms and the gravity closer to the ground and makes whole body. certain activities, such as gardening, less • Breathe normally and fix the attention on stressful for the spine. Kneeling also the flow of air passing in and out of the provides a stable base from which the nostrils. centre of gravity can be raised up7. Image: Vajrasana final posture.

There is a variation of Vajrasana called Asana strengthens the muscles in back, Supta Vajrasana. This is performed by neck, and chest region. It expands the chest in Vajrasana. Then bend backward and is good for lung problems. and place the forearm and elbows on the Duration- Initially starts from lesser period floor. Arch the spine and neck backwards till until individual feels comfortable. Practice the crown of the head touches the ground. Vajrasana directly after meals, for at least 5 Breathe normally and remain in this position minutes to enhance the digestive functions. for as long as you are comfortable. This In case of acute digestive disorders, sit in 1330 www.iamj.in IAMJ: Volume 4; Issue 07; July- 2016

Dr. Vikrant Thakur, Dr. Vikash Bhatnagar: Vajrasana And Its Physioanatomical Aspect

Vajrasana and practice abdominal breathing This reduction results in greater proportion for 100 breaths before and after food. Do not of blood reaching in abdomen, pelvis, heart, strain. It can be performed for extended head via branches of arteries celiac trunk, period of time if performed for spiritual mesenteric and vertebral arteries which aims8. supply these organs. This results in increase Physioanatomical aspect of Vajrasana: arterial supply to digestive system, improves Vajrasana alters the flow of blood in the capacity of various digestive glands thereby pelvic and abdominal region and strengthens increasing efficiency of digestive system. the pelvic and lower back muscles8. Iliacus Benefits of Vajrasana: and psoas major muscles are most important • Improves stability and tone of knee joint, for creating hip flexion in classic sitting skeletal muscles of thigh, leg, back. Its posture, Adductor muscles are most regular practice strengthens Iliopsoas, important to prevent it9. Vajrasana erector spinae, quadrates lumborum and strengthens the Iliacus and psoas muscles adductors and calf muscles of leg. So and gradually lengthen the adductors with can be clinically recommended in prolonged adductor stretches. Flexibility and tremors or weakening of muscles. strength of the knee joint is increased by • Good10 for digestive disorders by strengthening the muscles attached to the increasing vascularity of digestive joint by this Asana. Longus colli and organs (e.g heaviness in the stomach, Scalene muscles support the posture and Hyperacidity, constipation, intestinal increase the lift in head and neck region. gas, piles). Erector spinae supported by quadrates • Also increase arterial supply to vital lumborum muscles holds the back axis, organs like heart and brain, so increasing increase and maintain the lumbar lordosis, their efficiency. flattening the thoracic kyphosis and • It is a versatile posture well suited for providing lift to that part of vertebral meditation. Due to its geometry, it column. Vajrasana strengthens and tone provides so much stability. It helps to these muscles, so strengthens the back and establish equilibrium throughout the pelvis. In sitting meditative pose, body body and mind. It facilitates relaxation, assumes the shape of the tetrahedron. It is concentration and ultimately total peace this geometry of the meditative posture of mind. which provides so much stability. Blood • It is helpful to the individuals suffering travels from bottom of the feet to the heart. from sciatica and some lower back When the individual sit in Vajrasana, problems, muscle ache of lower muscles in the anterior compartment of leg extremities. get stretched and got relaxed. • The pose cures rheumatic pains in the Knee joint got flexed and both side muscles knees and gout, and is also good for flat of thigh e.g Gluteus muscles will share feet. Due to the stretching of ankles and weight. Therefore circulation of blood in feet, proper arches will be formed. This, femoral artery and vein will be reduced. 1331 www.iamj.in IAMJ: Volume 4; Issue 07; July- 2016

Dr. Vikrant Thakur, Dr. Vikash Bhatnagar: Vajrasana And Its Physioanatomical Aspect

however, takes a long time and requires position the knees are incompletely flexed, daily practice of the pose for a few and because of this, little pressure is placed minutes for several months. Those on the common peroneal , and blood suffering from pain in the heels or circulation is less impeded. But structurally, growth of calcaneal spurs there will get adamantine posture on a bench is not as relief and the spurs will gradually stable as the classic sitting poses, as body disappear.11 doesn’t assume shape of right tetrahedron, Contraindications: as in meditation poses • Not indicated in stiffness in foot, ankle If the posture is beyond your capacity, and knees. individual can support the ankles with a • Slip disc condition e.g. Arthritis of knee small pillow or folded towel, placing a soft or ankle joint. pillow between thighs and the legs, or • Hypotension12 placing a substantial pillow under the hips • It is not advisable in osteoarthirits, or in and between the feet. pregnancy when extra weight can DISCUSSION: overload the knee joints.13 Today’s social life is becoming Precautions: much busier and stressful than earlier times. It should not be practised for prolonged. It There are distinct changes in today’s should not much practise until the ankles lifestyle and dietary habits which are not and knees are sufficiently flexible. good for individual’s health. Busier lifestyle Otherwise it may strain ligaments in the and faulty dietary habits results in many knee that are not accustomed to prolonged musculoskeletal and digestive disorders. tension. Performed up to when individual Yoga and Asanas are much effective in these feels comfortable. The pose places pressure disorders with relaxation of body and mind. directly on a superficial branch of the Vajrasana can be used in these digestive and common peroneal nerve, which is muscular diseases. There are so many subcutaneous just lateral to the head of the people who have to stand a lot because of and which supplies muscles on the their job. They have to face problems like anterior side of the leg. If that nerve is low backache, muscular pain in lower traumatised by prolonged sitting in extremities, knee joint pain and sciatica etc. Vajrasana, the muscles it supplies can be This asana bring back the equilibrium to the temporarily paralysed. Individual will status of backbone and relaxes the lumbar express numbness sensation and lead to area of the back. Vajrasana can be Peroneal Nerve Paralysis. This leads to a recommended to those people. It is also clinical syndrome “Yoga ” – in indicated to the one with flat feet. This asana which individual is unable to flex the ankle involves stretching of ankles and feet, so when he step forward14. good for heel ache. All these problems can be remedied Sedentary and stressful life of an by sitting 5-8 inches off the floor on a small individual can lead to mental and bench with a tilted-forward seat. In this psychological disorders. This can also lead 1332 www.iamj.in IAMJ: Volume 4; Issue 07; July- 2016

Dr. Vikrant Thakur, Dr. Vikash Bhatnagar: Vajrasana And Its Physioanatomical Aspect to disorders like obesity, diabetes mellitus, 3. Vijay Kumar Rai, Sachitra Swasthvritt improper digestion and constipation. There Vigyan (Yog evam Nisargopachar is a huge obese population nowadays, which Sahit), Chaukhambha publications, New leads to other problems like hypertension, Delhi , First edition, page no. 377. diabetes mellitus and other cardiac diseases. 4. Prof. Ramharsha Singh, Swasthavritta Treatment nowadays has become very vigyan, chaukhamba Sanskrit costlier and very difficult for common man. pratishthan, Delhi, Page no. 334. These can be dealt with meditation, 5. Swami , Asana Pranayam and Yoga. Vajrasana is a good Pranayama , Yoga posture for meditation and can control Publication Trust, Munger, Bihar, obesity and also good for vital organs like Fourth edition, Page no. 106. heart, brain and other digestive glands. Also 6. Swami Satyananda Saraswati, Asana it is not much time consuming and not very Pranayama Mudra Bandha, Yoga costlier. Publication Trust, Munger, Bihar, Fourth CONCLUSION: edition ,Page no.107. Vajrasana is very useful Asana for 7. Leslie Kaminoff , Yoga Anatomy, nowadays lifestyle. There is a large number illustrated by Sharon Ellis, Human of population suffering from lifestyle Kinetics, Page no. 119. disorders like hypertension, diabetes 8. Swami Satyananda Saraswati, Asana mellitus and cardiac diseases. Faulty dietary Pranayama Mudra Bandha,Yoga habits are creating many digestive disorders. Publication Trust, Munger, Bihar, Fourth Postural and musculoskeletal disorders are edition ,Page no. 108. increasing due to hectic life. People’s life 9. David Coulter, Anatomy of , is becoming much stressful. Medical Foreword by Timothy McCall, Motilal facilities are becoming costlier and out of Banarsidass Publishers Private Limited, reach of poor and common man. Yoga, Delhi, First Indian Edition, Page no.570. Asanas, Pranayam can solve these 10. Dr. Shivkumar Gaud, Vaiyaktik evum problems. So Vajrasana is important asana samajik swasthvrittum (Yog tatha to cure many disorders in today’s world. nisargopachar sahit) , Pustak REFERENCES: Bhandar, Page no. 334. 1. Dr.Kashinath Samgandi, Dr.jagriti 11. B K S Iyengar, The illustrated light on Sharma, Swasthavritta sudha, Ayurveda Yoga, Foreword by Yehudi Menuhin, Sanskrit hindi pustak bhandar, first Harper Collins Publishers India, Page edition (2014), page no. 189. no. 62. 2. K.V.Dilip Kumar, Clinical Yoga and 12. Dr. Shivkumar Gaud, Vaiyaktik evum Ayurveda, Chaukhamba Sanskrit samajik swasthvrittum (Yog tatha Pratisthan, Delhi, First edition, page no. nisargopachar sahit) , Nath Pustak 35. Bhandar, Page no.334. 13. Swami Satyananda Saraswati, Asana Pranayama Mudra Bandha, Yoga 1333 www.iamj.in IAMJ: Volume 4; Issue 07; July- 2016

Dr. Vikrant Thakur, Dr. Vikash Bhatnagar: Vajrasana And Its Physioanatomical Aspect

Publication Trust, Munger, Bihar, Fourth edition ,Page no. 106. 14. David Coulter, Anatomy of Hatha Yoga, Foreword by Timothy McCall, Motilal Banarsidass Publishers Private Limited, Delhi, First Indian Edition, Page no.577.

CORRESPONDING AUTHOR Dr. Vikrant Thakur Dept. of Sharira Rachana, National Institute of Ayurveda, Jorawer Singh Gate, Amer road, Jaipur.302002, Rajasthan, Email: [email protected]

Source of Support: Nil Conflict of Interest: None Declared

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