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Vajrasana (Diamond Pose) - Benefits and Steps To Do It
Thinking of taking up yoga? Well, you must be wondering what asanas to practice. Let's start with a basic one - the Vajrasana. It's beginner-friendly and here's what you need to know about it.
What Is Vajrasana?
Vajrasana is a type of yoga asana that is known to relieve tummy problems and strengthen your spine, lower back, and knees. You learn how to develop mindful awareness and connect to your spiritual self while practising this pose. In short, it has several health benefits and we'll tell you the benefits of Vajrasana and how to do it properly below.
What Are the Benefits of Vajrasana?
There are many advantages of Vajrasana and reasons why you should be practising it every day. Some of them are:
1. Improves Digestion
Vajrasana or the thunderbolt pose is an asana that's known to improve digestion and promote smoother bowel movements. It can help to prevent stomach ulcers, eliminate constipation, and improve your digestion overall.
2. Loosens Up Back Muscles
If you sit in a hunched posture or spend time at a desk all day long, you'll find that the Vajrasana procedure is perfect for loosening up your back muscles. It will strengthen the muscles in your spine, prevent sciatica, and eliminate back pain too.
3. Helps You To Meditate
It's one of the few poses that make meditation a lot easier. As you breathe in and out deeply, you tune in to your senses and connect to your deeper consciousness.
4. Boosts Blood Circulation
The Vajrasana position has also been known to boost blood circulation throughout your body. This means your legs and arms will feel limber, you'll be able to move around more easily, and your body will also be able to flush out harmful toxins more quickly.
5. Prevents Obesity
One of the uses of Vajrasana is that it boosts your metabolism and keeps you in great shape. Since this is a relaxing pose and helps you to be more mindful, it eliminates cravings and overeating after meals. This helps to prevent obesity and also burns more calories.
6. Improves Reproductive Health
The diamond pose is not only said to make your body as strong as a diamond but it also improves your reproductive health. Your sexual organs get stronger.
7. Improves Gut Health
The biggest benefit of this asana is that you can do it within 30 minutes after a meal or immediately after eating. It helps to facilitate digestion and makes the nutrients in the food get absorbed more efficiently by improving your gut health.
8. Reduces Labour Pains
If you're planning to conceive, you'll be happy to know that Vajrasana in pregnancy is ideal for reducing labour pains and menstrual cramps.
9. Promotes Maximum Utilisation of the Lungs
The advanced variation of this pose is ideal for opening up your lungs. But the beginner pose works for teaching you how to breathe deeply as well. Breathing deeply and with mindfulness teaches you to regulate the flow of your breath.
10. Keeps You Mentally Balanced
This pose has many cognitive benefits and helps to stabilise the emotions. You'll feel more mentally balanced and gain spiritual clarity when you start practising this pose.
11. Strengthens Pelvic Floor Muscles
Yes, it strengthens your pelvic floor muscles too!
12. Improves Willpower
This is one of the spiritual benefits of practising this pose.
13. Improves Flexibility
Kneeling down in this position and arching your back in the advanced modifications will improve your flexibility.
How To Practice the Diamond Pose?
Here is how to practice the diamond pose properly:
Sit down in a kneeling position such that your big toes cross over each other and your knees are slightly bent with the thighs going over the calf muscles
The crown of your head should face the sky and your head should be straight, facing forward.
Place your hands on your knees and start by breathing and exhaling slowly.
Make sure to watch your breath and close your eyes when you start this process.
Breathe in and out at a natural pace for five to ten minutes.
Duration
Vajrasana can be practised for 15 to 20 minutes post lunch or dinner. You can increase the duration gradually as your comfort level increases.
What Precautions Should Be Taken While Doing Vajrasana?
Follow these cautionary tips before doing the Vajrasana pose:
You shouldn't practice this pose if you've recently undergone a knee replacement surgery or have knee issues.
If your spinal cord isn't healthy or you have a specific spinal condition, you should avoid it.
If you suffer from medical conditions like hernia or intestinal ulcers, you should not do it.
If you're pregnant, you should keep your knees slightly apart to avoid exerting pressure on your abdominal region.
Tips for Beginners
If you are doing Vajrasana for the first time, then here are a few tips that'll help you out:
1. Take It Slow
If you're overweight and can't sit in the kneeling position for long, take it slow. Stretch out your legs and massage them for a while whenever you feel pain. Over time, when your lower body strength improves, you'll be able to sit in this position for longer.
2. Do Not Push Yourself
If you can't hold the pose for long, stop and take a break. Do not push through it or force the pose since it'll minimize the benefits.
3. Do Not Rush Supta Vajrasana
If you're keen on transitioning to the Supta Vajrasana pose which is an advanced variation of the original, you can do that after you've strengthened your lower back and are able to arch your back completely and make the crown of your head touch the floor.
4. Get An Instructor
If you're having a hard time practising this pose itself, it's best to hire an instructor to help you out. Not only will getting a yoga instructor make modifications easier, but the pose will be tailored to fit your needs until your body is able to adapt and perform it the way it was intended to.
FAQs
1. Why Is Vajrasana Called the Diamond Pose?
It's called the diamond pose because it takes mental fortitude and perseverance to master it. You become physically and mentally strong as a diamond and that's why it's called the diamond pose.
2. How To Get Out of Vajrasana?
You should get out of this pose slowly if it's your first time. Gently bring your knees and hands forward, and slowly get up from the floor. Don't rush because you might risk straining or cramping your muscles if you move too fast.
3. Can I Practise Vajrasana During Periods?
You can practise Vajrasana during periods but you should perform the pose lightly. Avoid bending too much and be gentle on your knees.
Vajrasana can literally change your outlook towards life and get you in great shape when you do it daily. Unlike the gym, it's a lot more gentle and is ideal for beginners, when done correctly.
Also Read:
How to Do Padmasan (Lotus Pose Yoga)
How to Do Yoga at Home
Powerful Yoga Asanas for Glowing Skin Read more
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How to Get Your Children to Say a Sincere Sorry Without Force
Ever since I became a mother, I noticed a common behaviour in children. Whenever they were asked or rather "forced" to say 'Sorry', they just kept mum. They just wouldn't say sorry, or even if they did, it would just be an insincere one. And I wondered, how could children at such a young age refuse to apologise? Then after much analysing, I understood that sorry was always associated with force or humiliating a child. And that's how children start associating this important word "sorry" with something that lets them down or humiliates them. And that's exactly not what the word is meant to do. But, parents' or caregivers' actions tend to associate a negative feeling with saying sorry.
Sorry should be made to feel like a nice and respectful word, only then children will say it. Don't humiliate or force a child to say sorry. If your child does not say sorry after doing something wrong do not say he is bad. Rather explain to him what he did, how it affected the other person and how would he feel if someone did the same to him. Doing this helps in improving their understanding of their mistakes and its consequences and they are then truly apologetic. It is much better than force which would have yielded just a fake sorry.
Yesterday, my son threw his father's new sunglasses. I explained to him why he shouldn't be throwing things, things can break if he throws them, some things are really expensive and this kind of behaviour makes the other person sad. I gave him an example of how would he feel if his Captain America toy was thrown by Papa and it broke. It took me 15 mins to explain all this. And in the end, he held his ears and said "I'm sorry Papa, I will not do it again." He went and hugged him. That was the best sorry I ever heard!!
When children are in an angry state of mind, they don't respond to force and anger, calm them down and then provide an explanation of their behaviour. All you need to do is model the right behaviour, tell them about consequences and feelings, provide examples, and give them time to understand and respond.
Sorry is a good word!!
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her. Read more
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Tips To Avoid Sports Injuries in Kids
No matter how careful you are, as a parent, you cannot avoid all injuries for your child, especially, while he is playing outdoors. Yet active outdoor sports are a necessary part of a healthy lifestyle. Taking a few precautions can minimize the danger of injury while letting him enjoy the outdoors.
Most children, thrive on high energy outdoor sports. And, there is hardly any child who are fortunate enough to have escaped bruises, sprains and small cuts while on the sports field. However, parents can avoid serious injuries by making sure that their child takes proper precautions.
For younger children, adult supervision is a must. Older children need to be cautioned and reminded frequently to take care while playing. Some simple steps like keeping themselves hydrated, wearing proper protective gear, following the rules of the game, being completely fit before taking on strenuous sports and consciously avoiding injury, can go a long way in keeping them safe.
Some Tips To Avoid Injuries
1. Use Protective Gear
Whether it is something simple like running, skating or cycling or an organized sport like cricket or baseball, proper gear is important to rule out chances of injury. Make sure your child wears a helmet, knee/elbow guards, pads and gloves or any other specific protective gear when he is out on the field. Ensure that the gear is in good condition and fits him well.
2. Use Proper Equipment
A damaged skateboard or a misbalanced cycle can lead to a bad fall. The equipment that your child uses must be in good working order.
3. Make Sure He’s Completely Fit
Children are often in a hurry to get back to the field after an illness or injury. Make sure your child is completely well before he goes back to active sports. A sprained ankle that hasn’t completely healed might lead to a worse injury, or if your child is still weak after an illness he is more likely to fall or get hurt easily.
4. Ensure Proper Supervision
Younger children require adult supervision at all times. It might be safe to allow the older ones to play with minimal supervision. However, for specialized sports the presence of a coach or an informed adult can ensure safety.
5. Warm up and Cool down
A short jog or a few stretches can go a long way in loosening muscles and preparing the body for activity. Warm ups and cool downs are important. They help avoid sudden cramps and falls, and also decrease post-activity aches and pains.
6. Make Sure Your Child Knows The Rules
Being where you are supposed to be and doing what you are supposed to be doing, on the field, during a game can prevent accidental injuries. Parents should make sure their child knows the rules of the game and follow them on the field.
7. Avoid Dehydration
It is important for children to keep themselves hydrated, specially during the summers, and while playing high energy sports like foot ball. Ensure your child carries a bottle of water. Encourage children to take frequent water breaks. Watch out for signs of dehydration like dizziness, a weak pulse and severe perspiration. Make sure he stops playing and seeks medical help.
8. Recognise Overuse Injuries
Parents need to read the signs of overuse injuries and ensure their child gets enough rest. These are difficult to spot, as they develop slowly over time. Injuries like tennis elbows and stress fractures fall under this category. Watch out for signs like difficulty in using a specific body part, shortness of breath, difficulty in sleeping, unusual weakness or irritability and frequent or long lasting headaches. Consult a doctor, if you spot any of these symptoms.
Children cannot and should not be kept away from outdoor activity. However, they are likely to ignore the set precautions. It is the parents’ responsibility to provide frequent reminders and to watch out for signs of injury. Read more
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6 Perfect Ways to Make Valentine’s Day Special for Your Wife
Do you want to make this valentine's day special for your wife? Here you can find some very romantic and creative ideas to make the day special for you as well as for yourself.
1. Plan a Holiday Trip
Go for a week-long holiday with your wife and enjoy there. Make sure the week covers the valentine's day. You might be knowing already about the places where she wants to visit, so take her there. If there is a particular holiday destination which she keeps likes, then take the opportunity and surprise her by taking her to that place. Make her feel special. Show her how much you love and respect her in your own ways. Try to surprise her on the whole trip.
2. Take Her for Dinner
Take your wife out for a special valentine's day dinner. Gift her a beautiful dress which she can wear to the dinner. Enjoy your way to dinner with some romantic music.
3. Go for a Movie
Taking your wife for a movie is always a good idea. If there are any new romantic movies coming up, then take your wife for one. Take her for a long drive while coming home and enjoy some ice cream together.
4. Go Shopping with Her
All women love to shop. Take your wife for shopping and let her be on a shopping spree. Take her to her favourite clothing or jewellery store. Let her pick what she likes. Let her shop for whatever she likes.
5. Cook for Her
Make a special breakfast for her and surprise her when she wakes up by making breakfast for her. Have breakfast together. Surprise her the whole day. And make her feel special.
6. Go for a Play
If you want to do something different on the valentine's day, you can go to watch a play. You can even watch live plays to enjoy the evening.
So, these were some ideas to celebrate valentine's day and to surprise your wife. I hope your wife likes your surprises.
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her. Read more
Ankita Mehta has added a new answer
Guardian of 0 children
3 hours ago
Q. is white discharge in 8th month normal?
Ankita Mehta
Mom of a 8 yr 7 m old girl
3 hours ago
A. hi
yes
but if it is too thick or clear like water,if there other symptoms like itching, irritation, redness,foul smell from vagina, please visit your gynecologist
Dr Vandan H Kumar has added a new answer
Guardian of 0 children
3 hours ago
Q. My son is 5 months old is suffering from cough..what to do?
Dr Vandan H Kumar
Paediatrician
2 hours ago
A. give nasal saline drops every few hourly to the child in the nasal cavity.
try to prevent temperature variations around the child
you can go for indirect steam inhalation which will again help in decreasing both cough and cold
continue the regular diet of the child
if there is no improvement in few days then meet your doctoru
for fever and pain give paracetamol.u
anti-cold medicines at this age have got side effects so can be given only after medical consultation.
POOJA KOTHARI has added a new answer
Expecting Mom due in 6 months
3 hours ago
Q. hi. in Feb my period was last and I did pregnancy test in March its positive results but my belly is not being bigger
POOJA KOTHARI
Mom of a 7 yr 1 m old boy
2 hours ago
A. Typically, your bump becomes noticeable during your second trimester. Between 16-20 weeks, your body will start showing your baby's growth. For some women, their bump may not be noticeable until the end of the second trimester and even into the third trimester. The second trimester starts in the fourth month.
Rashmi has added a new answer
Guardian of 0 children
1 hour ago
Q. I am 7 weeks pregnant. Before pregnancy I used to take medicine named Cyra 20 mg for acidity. Now since the day when I got to know that I am pregnant I am not taking any medicine for acidity but daily I am suffering from it. After having breakfast it starts. I am not eating any spicy food , oily food etc. Please help on this
Read moreRashmi
Mom of a 9 yr 7 m old girl
59 mins ago
A. Start having chilled milk directly from the refrigerator that usually helps a lot in reducing down acidity and anyways when you take so much of medicine in the body gets addicted to it to check with your doctor if you need to do anything or any other medication would be friendly in cases of emergency
Dr Ghouse has added a new answer
Mom of a 1 yr 9 m old child
12 mins ago
Q. hi mam , my baby 1 year and 9 month old just now onwards stop breast feeding .pls suggest formula milk to my baby
Dr Ghouse
Paediatrician
3 mins ago
A. your baby is more than 1 year 9 months of age any milk including buffalo milk cows milk ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
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Q. #AskTheExpert hello dr.
baby planning kar rhi kuch tips btayiye conceive ho jaye
Dr Ghouse
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