[Pose Of the Week] Meditate & Digest in Rock Pose (Beginner)

Rock Pose is a great pose to do after a holiday meal, or during a Pranayama or meditation practice! Here’s what you should know…

Rock Pose (Vajrasana) – so called because it is said that if you master this sitting pose, you will be able to digest a rock – is a great pose to do regularly – especially during the food-filled holiday season! After a big meal, spend some time in Rock Pose (also known as Thunderbolt Pose or Diamond Pose) to help reduce stomach discomfort and facilitate digestion.

This pose is commonly done in Kundalini yoga practices and during meditation or Pranayama sessions. This position not only helps with digestion and reduces constipation, but also provides a great stretch for the front of the legs (which usually don’t get stretched all that often), strengthens the back, and puts the ankle and knee joints through their full range of motion. It is also a restful pose that is great for rejuvenating or meditative yoga sequences, or to rest the legs after standing poses.

While this is a simple pose, it is more difficult for some than others, so don’t be afraid to modify the pose as needed, and work up to staying in the pose longer as it becomes more comfortable for you. Be sure to listen to your  body, and especially pay attention to your knees. It is important that your knees feel comfortable and not strained in this pose. You can rest a bolster, firm pillow, or rolled blanket on your heels to sit on. Prop yourself high enough to feel comfortable. Over time, you can remove props and gradually lower your hips down to the heels. You may wish to keep a folded blanket just behind the knees to create a bit of space and a nice, gentle stretch for your knee joints.

Here’s a Quick Look at How to Do Rock Pose:

However, simple as the pose may be, there are some things you need to be aware of to make sure you are doing it right. Hare 3 helpful tips to keep in mind when practicing Rock Pose according to Anmolmehta.com:

First, see that the legs, ankles, and feet are straight before you sit back. That means there’s a straight line from where the knees meet, to the space between the ankles, to where the big toes touch each other. If your legs are not straight, then nothing else will be because the legs are the foundation in this pose. Take your time and look. After seeing that the knees are together, turn your head, and look over your shoulder to make sure the feet and ankles are in line, you might be surprised to see that they’re not as straight as they feel.

Next, place a cleanly folded blanket or towel in the back of the knee joints as you sit back. This is not to help you sit, it’s a prop that puts space in the knee joints. I can sit comfortably with no props in this pose, but I want to get the best benefit in the knees, so I always use this prop because it hugely increases the therapeutic benefit of the time you spend in the pose.

Finally, learn how to use props if your ankles are too stiff or if your knees are too rigid or sensitive. You have to be able to sit straight up in the pose, which means the crown of the head right over the inner ankle bones. If you’re leaning forward it’s because your ankles can’t stretch that much, your knees can’t bend that much, or both.

For the ankles simply roll a blanket or towel and place it right under the ankle bones. If it doesn’t work and they still hurt, roll it fatter.


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