Sitting Posture – Vajrasana (The Firm Pose)

By Dr. Rita Khanna

Regular practice of Vajarasana increases the stability of mind and improves general health. Muslim friends and Zen Buddhists take this asana for prayer or meditation.

Vajarasana is the only asana, which can be done immediately after consuming food to help in digestion.

How To Do It

Step 1. Sit on the floor with legs stretched forward, place palms on the floor, by the side of the hips, keeping back straight.

Step 2. Lean towards left, bend your right leg,keep the heel under the buttock.

Step 3. Similarly, lean to the right and bring the left leg under the left buttock. Keep the knees close to each other, spine erect.

Step 4. Bring the right big toe over the left big toe, to form a sort of cradle for your buttocks. (Do not sit with the feet placed one over the other).

Step 5. Sit in such a way that the toes are stretched out, heels should be apart and on outer side, the buttocks should be in between the heels.

Step 6. Both knees should touch each other and should point towards opposite sides.

Step 7. The back and spine should be straight. Keep the hands on thighs, palms down with fingers together.

Step 8. Look straight, close the eyes, the face should be cheerful. Sit peacefully for 15 to 20 minutes in this position. Start the practice from 20 to 30 seconds and gradually increase to 15 to 20 minutes.

Step 9. Breathe normally. With every exhalation feel relaxed.

Step 10. While returning to the original position, lean to your right, unfold left leg, lean to the left and unfold the right leg.

Step 11. Then sit with the legs stretched forward and shake the feet vigorously one after the other until the stiffness disappears.

How Vajrasana Helps Digestion?

Blood travels long distance from the bottom of the feet to the heart, approximately five feet from the ground. It means that the body has a lot of work to do. When we sit in Vajrasana, both the muscles of the thighs will share weight. Therefore, circulation of blood in those portions will be reduced. This reduction results in greater proportion of blood, reaching stomach, heart and head. Thereby the nervous and information system of the head gets stronger. Because of the pressure on the hind parts of the legs, flow of blood in the parts of the body above the navel is diverted in sufficient quantity and comparatively excess blood circulation is available in the digestive system. Therefore, the working capacity of the various glands connected to digestion process increases. This adds digestive power.

Young and old alike should all form a habit of sitting in Vajrasana for about fifteen minutes after every meal like breakfast, mid-day meal and evening or night meals. The problems of indigestion, gas formation or constipation will never arise and you can eliminate the main cause for production of acids.


  • Beginners can take packing of a pillow or rolled carpet below the ankle and knee if they find too much stretch in their ankle joint. It takes the pressure off the feet and ankles.
  • Another option is to sit on a sofa or a mattress / grass so that the ground under the feet does not hurt.
  • If pain is felt in the ankles or knees, knees may be separated slightly.
  • People suffering from arthritis of knee or ankles should not practice it.
  • Vajrasana can be held for as long as it is comfortable (and depending on the reason for doing the posture).


1. Vajrasana increases the blood circulation in the pelvis & strengthens the muscles of thighs and calves. It is good for those with flat feet, as it stretches and arches the sole. To get this result, one should practice it consistently for a long time for several months.

2. It is very good for Hyperacidity, Depression, Memory, Eyes, Premenstrual Tension, Menstruation, Constipation, Hernia, Piles, Intestinal Gas, Heart , High B.P & Pregnant ladies (More than four to five months of pregnant ladies should do Vajrasana by widening the knees).

3. It is a versatile posture well suited for meditation. It helps to establish equilibrium throughout the body & mind. It is the best meditation asana for people suffering from sciatica and sacral infections. It facilitates relaxation, concentration and ultimately total peace of mind.

In case of any queries, contact:
Dr, Rita Khanna
2nd floor, Plot#22, Suman Housing Colony, West Marredpally Secunderabad-500026
Mobile: 09849772485 Ph:-040-65173344
The Yoga Studio is open 6:00 a.m. to 8:00 p.m.

Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into his discipline over two decades ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh.

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients.

At present, Dr. Rita Khanna is teaching Yoga in Secunderabad. She has been treating and curing various diseases and disorders through Yoga, Diet and Naturopathy and has been achieving tremendous satisfaction in disseminating this virtue.

Yoga Practice for Empowerment

By Dr. Paul Jerard, E-RYT 500

The benefits of Yoga practice are obvious to those who have a firm commitment to take positive action. The difference between empowerment, and failure, is that successful people never give up. Yoga is a mechanism by which practitioners gain mastery over their lives.

Once this is realized, you can take responsibility for your path in life. Never doubt your success by depending on others to take responsibility for you. It is true that we need others, so we should recognize that we are interconnected, but we should still take responsibility for our own lives

In the words of John Donne:

“All mankind is of one author, and is one volume; when one man dies, one chapter is not torn out of the book, but translated into a better language; and every chapter must be so translated… As therefore the bell that rings to a sermon, calls not upon the preacher only, but upon the congregation to come: so this bell calls us all: but how much more me, who am brought so near the door by this sickness… No man is an island, entire of itself… any man’s death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee.”

It should be remembered that we do not reach our fullest potential in isolation. However, it is also worth noting that we will not thrive while in the company of pessimists and negative influences. Yoga teaches us to look within and find solutions.

With that said, a negative influence is easy enough to recognize, but we also have to put some distance between us and negative energy. This is easier said, than done, because our negative influence may be a co-worker, relative, friend, or a spouse. Maybe we have tried to let him or her know that pessimism is dragging us down, but the message never gets through.

A little bit of distance, away from a negative influence, can do wonders for your mindset. If you cannot get away, a steady routine of positive affirmations, prayers, or mantras, will also create positive energy from within.

If you are in the company of an eternal pessimist, and he or she refuses professional help, you have some hard decisions to make. One question to ask yourself is: “Will I be able to control my own sanity, in the company of this person, who is refusing help?” The answer will come from within.

Finally, take a look at your short- and long-term goals. Some people say there is no room for goals in Yoga. Tell that to a Chair Yoga student who manages to get out of his or her wheelchair because of setting goals.

Since when were goals bad? The scriptures of every religion, and philosophy, were written by people who made it a goal to complete their writing. Most of the world is free, because freedom and democracy were the goals of free societies.

© Copyright 2008 – Paul Jerard / Aura Publications

Yoga in Practice – Two Life-Changing Steps to Happiness

By Dr. Paul Jerard, E-RYT 500

Practitioners of Yoga are shaping their future through daily practice. Change will be a constant factor throughout life – whether you recognize the effects of change, as it occurs, or afterward.

Yet, humanity’s search for happiness never changes. We desire happiness from the moment of birth, to our last day; but how do we find, gather, and keep happiness? Let’s take two simple steps toward making happiness a part of your daily life.

Consider the most common questions students of Yoga ask, as they become self-aware. Why am I here? What is my purpose in life? The answer is: Happiness. Due to our awareness, most of us want more than food, shelter, and clothing. So, where do we start and how do we acquire happiness for good?

1. Happiness comes from within. It is not an acquisition. If you could have unlimited money, there is no guarantee of happiness. In the case of unlimited funds, you are only guaranteed that you will not worry about money, but your relationships with everyone you know would change.

Recognition, of what is truly valuable, is the first step toward happiness. Most of what makes us happy is intangible. Healthy relationships, giving to others, good health, and feelings of accomplishment, make us happy.

Giving affection, or performing selfless service (Karma Yoga), does not require be material. Smiling at others, saying hello, sharing a laugh, good gestures of affection, a flower, a card, or an Email, can uplift another person as much, or more, than material acquisitions.

2. Recognize that you have a right to be happy. This is a fact, which most people are in complete denial. Often, this is the most common road block to finding happiness. We control our destiny by what we envision. If we see a gloomy future – that will become the path we expect in life.

Why do people deny their right to be happy? Even, within some Yoga circles, there is a belief in denying the right to happiness, because it is viewed as self-centered motivation. Please consider this: Are the happy people in this world doing harm to others and spreading evil? You already know the answer, but let’s look at our history for proof.

On a massive scale: When a government, religion, or society, makes rules to prevent happiness, it will not be long for it to subject its followers to torture, imprisonment, and executions.

On a much smaller scale: One person, who is unhappy, can spread a lot of negativity. One person has an effect on a family and the community. Why not spread happiness, instead of gloom and doom? There is no joy in making misery for others.

Never feel guilty for being happy. Enjoy each moment, and your life will change the world around you – for the best.

© Copyright 2008 – Paul Jerard / Aura Publications

Yogi on Vacation: Get Out of Your Comfort Zone

By Dr. Paul Jerard, E-RYT 500

Many Yoga practitioners go to retreats, ashrams, or intensives, while they are on vacation. Travel expenses, and a dull economy, are keeping many Yogis closer to home this year. No matter what you decide to do, your vacation days should be memorable and filled with fun.

A sudden jump in fuel costs may alter your vacation plans, but it is important to get away from your regular working routine. Let’s look at options you can do during vacation, without costing you “an arm and a leg.”

Challenge yourself by doing something different. Most of us have a comfort zone, and we do not get out of it much. This does not mean you have to take up sky diving tomorrow, but look at your routine to see what you could do that you have never done before.

The challenges we overcome, put our fears in their place; and it is important to realize that fear often holds us back from making progress in life. For example: A person, who has never learned to swim, might consider swimming lessons with a qualified instructor, while on vacation.

The results of this challenge could be life changing. It takes regular practice to become a competent swimmer, but the basic skills can be learned in a short time. The result is a feeling of empowerment, a positive attitude, and accomplishment.

We all know a friend who would like to visit a Yoga class, but never does, due to an inner fear. Even though there are many forms of Yoga, our friend claims that he or she would feel embarrassed. At first, we might think that this is just an excuse, but on further observation, we realize there is a deep rooted fear.

For example: A friend believes that she must lose weight before attending a Hatha Yoga class. You might try to convince her otherwise, but she has seen pictures of difficult poses, performed by slim, young women. Her mind’s eye pictures herself being in a class, surrounded by slim, young women, who are performing difficult poses.

We all know the feeling of embarrassment, and very few of us learn to laugh at ourselves. Someone else’s fear may seem silly, but each of us has our own worries. Fears of criticism and judgment are often the root of inaction.

The results of overcoming a personal challenge are a newfound form of optimism, which stem from self-confidence. These are priceless qualities, which will carry you far throughout the rest of the year. Your vacation should be an adventure, but the good memories, and new life skills, could last a lifetime.

© Copyright 2008 – Paul Jerard / Aura Publications