Getting into Position
Kneel down on the floor or a yoga mat. The Vajrasana pose is a kneeling position so start by getting on your knees. You may want a yoga mat for this position, as the hard floor may become uncomfortable after a while. If this position is very painful for you, don't try to hold it. Work on another position instead.
Pull your legs together and lay your feet out straight. As you kneel, ensure your knees and ankles are together. The tops of your feet should be laid out flat on the floor and the bottoms should be facing upward.
Sit back on your legs as you exhale. As you position yourself, take some of the weight off your knees by resting your weight on your legs. However, don't actually sit on your heels. Instead, your back end should sit just between your heels. As you settle yourself, place your hands on your thighs. While getting into position, move your pelvis forward and backward a bit until you find a spot that feels comfortable.
Adjust your spine so you're sitting up straight. Imagine you have a string at the top of your head, pulling your body upward. At the same time, press your tailbone towards the floor. These 2 motions will help you straighten out your spine. Breathe in and out slowly as you work to straighten your spine. Be sure that you breathe in fully with each inhale, then push all of the air out of your lungs when you exhale.
Try to hold the position for 30 seconds as you meditate on your breathing. Continue breathing slowly in and out as you sit in this position, and notice the way your breath feels as it goes in and out. Maintain good posture in your spine. If you can't hold it for 30 seconds, just hold it as long as you can. Think about relaxing your shoulders and consciously move them down from your neck and ears. Over time, work on holding this pose for longer. You can even meditate in this position. If you have trouble keeping your focus while you're holding the position, try finding a focal point on the wall across from you. You can even light a candle and focus on the flame.
Making the Pose More Comfortable
Place a blanket under your shins for ankle pain. Fold the blanket up a few times and use it to prop up your feet as you kneel. Your toes should hang off the back. Play around with how many layers you need to find the most comfortable position. The blanket will also help take pressure off your toe knuckles.
Fold a blanket to place behind your knees if you're having pain there. This blanket will help take pressure off your knee joints, which can help you maintain this position for longer. You can roll the blanket or simply fold it, then tuck it just behind your knees as you get into position.
Add a yoga block to make sitting more comfortable. Place the block horizontally between your feet. As you get into position, sit back on the block. It will help support your weight, taking some of the pressure off both your knees and ankles. You can find yoga blocks at athletic stores, some big box stores, or online.
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