Dear friends,
Warm and smiling greetings to you all.
Welcome to our article series “One Step from Health to Bliss.”
Today’s topic is — How to practice Vajrasana when you have knee pain.
In the previous part, we understood that Vajrasana strengthens the digestive system.
Today, we will understand how Vajrasana supports digestion and how people with knee pain can safely practice it using props (supportive aids).
How Vajrasana Strengthens the Digestive System
It is traditionally believed that a subtle energy channel called the Vajra Nadi is located near the buttocks.
When we sit in Vajrasana, gentle pressure from the heels activates this Vajra Nadi.
This nadi is associated with the large intestine.
When Vajra Nadi becomes active, it stimulates and strengthens the digestive system.
Additionally, while practicing Vajrasana, blood flow to the legs and thighs slightly reduces,
which increases blood circulation in the abdominal region.
This enhanced circulation supports digestion, making Vajrasana one of the most beneficial postures for digestive health.
How to Practice Vajrasana with Knee Pain (Using Props)
If you experience knee pain, there is no need to avoid Vajrasana completely.
With the help of props such as cushions, bolsters, or folded blankets, Vajrasana can be practiced comfortably and safely.
Method 1: Using a Small Bolster
- Take a small round bolster.
- Sit in the Vajrasana position.
- Place the bolster under both ankles.
- Keep your spine straight and bring both heels close together.
- Close your eyes and sit calmly for a few moments, focusing on your breath.
Method 2: Using a Bolster and Cushion
- First, sit in Dandasana.
- Slowly come into the Vajrasana position.
- Place a small bolster under your ankles.
- Place a cushion between your calves and thighs.
- Notice how the pressure on the knees reduces and sitting becomes more comfortable.
👉 If a bolster is not available, you may use a pillow, folded blanket, or folded bedsheet as an alternative.
Benefits of Vajrasana
• Strengthens the digestive system
• Relieves indigestion, gas, acidity, and bloating
• Helps food digest properly when practiced after meals
Precautions
• People with knee pain should practice Vajrasana only with the support of props
• Always keep the spine straight while sitting
• Practice Vajrasana immediately after meals, but avoid sitting for too long
Sitting in Vajrasana for a few minutes after meals
is a simple, natural, and effective solution for problems like acidity, gas, and bloating.
So dear friends,
My heartfelt salutations to you all.
Stay happy, stay relaxed, and remain blissful.
Yogacharya Dhakaram
Founder – Yogapeace Sansthan
