Sit in a kneeling position with the heals rolling outwards and your bottom in the hollow of your feet.
Place the hands on the knees, soften the gaze and breath gently through the nose.
Vajrasana is useful to stretch out the tops of the feet. There are many benefits gained in the pelvis and pelvic floor region to spending 5 minutes or so in this posture. It also engages the muscles of the core and back so that they become used to supporting an upright posture. In time this becomes an effortless position to sit in.
This is a great posture for meditation because the spine is naturally straight. It is also increases the efficiency of digestion as the contents of the abdomen sit in an upright position allowing gravity to help.
Smile and repeat to yourself
“I am fully present in my body, in the light of consciousness”.
Often people find that the feet become cramped and the legs are tight when they first try Vajrasna. Sit for a few minutes to start with – don’t over do it – use a block under your bottom. Practice, practice, practice. Be patient with yourself and over time you will become used to the posture. There are many benefits to achieving a comfortable Vajrasana and several other postures begin in Vajrasana so it’s a good thing to get used to it.