• Bend the legs backwards and sit with the help of your knees. Stretch the legs towards the back and both toes should touch each other. Keep the heels apart and let buttocks rest on heels, or let them lie in between the heels.
• The waist neck and spine should be in a straight line. Rest both your hands on the knees and keep the elbows straight.
Look towards front, breathe normally.
• Initially do this asana for 15 to 30 seconds. Subsequently try to increase the duration to 3 to 5 minutes.

Practice

• This is the only asana that can be practiced after taking food. Do this asana after meals for 5 to 15 minutes for digestion of food. This is as good as taking a walk after having meals.
• Initially you may be able to do this asana for a minute or less. Repeat this asana number of times as long as you are comfortable.
• To avoid injury, increase the duration of vajra asana gradually over a period of one to two months.

• People who are unable to do Padma Asana, can sit in Vajra asana for meditation/ pranayama. For pranayama practice, you may be required to sit in this asana for 30 minutes. Remember, it will take lot of time as you gradually increase duration of this asana.

• Aids in digestion.
• Relieves knee pain.
• Cures Varicose Veins.
• Helps to overcome obesity
• Helps against gas in stomach, constipation.