Vajrasana

Learning Objectives

Students will:
1. Sit steadily after meals
2. Improve posture
3. Develop patience and stillness

Step-by-Step Instructions

Teacher to Demonstrate First
1. Kneel on the floor.
2. Sit back on your heels.
3. Keep your back straight.
4. Place hands on thighs.
5. Look forward and straight.
6. Sit quietly and breathe.

Teacher Cue:
“Sit strong like a rock, steady and still.”

Breathing & Drishti

Breathing 
1.Breathe in gently like smelling a flower
2. Breathe out softly like blowing a bubble
3. Do not hold the breath
Drishti (Point of Focus)
1. Look straight ahead
2. Keep the eyes open

Variations, Adaptations & Progressions

Simple Variations:
1. Place cushion between heels and hips

Adaptations for common challenges
1. Knee Discomfort:
a. Use cushion support
b. Reduce duration
2. Balance Issues:
a. Hold a chair or wall
3. Attention or Sensory Challenges
a. Count aloud
b. Practice for fewer seconds

Fun Classroom Variation
None

Contra-Indications & Safety Notes

Do NOT practice if the child has:
1. Knee injury or pain

Teacher Safety Notes:
1. Never force sitting on heels
2. Allow students to stop anytime
3. Encourage comfort, not perfection

Inclusive Adaptations

Hearing Impairment (Deaf / Mute)
1. Demonstrate the posture visually and clearly
2. Maintain eye contact
3. ISL video support can be used (to be added)

Physical Disability
Chair-Version Tadasana
1. Student sits upright with hands on thighs
2. Feet flat on the floor
3. Focus on sitting tall and breathing calmly

Partial Standing Option
1. Stand with back against the wall
2. Feel the body touching the wall for support

Intellectual / Developmental Disability
(Cerebral Palsy, Down Syndrome, ADHD, Autism)
1. Use very short instructions, simple cues
2. Repeat steps calmly
3. Allow breaks

Teacher Reminder (Important)
1. Do not expect perfect posture
2. Do not correct forcefully
3. Comfort over stillness

Classroom Teaching Tips

• Best after meals
• Useful after recess to calm students

Assessment & Observation (Non-Competitive)

Teachers can observe:
1. Willingness to participate
2. Ability to stand still for a few seconds
3. Awareness of body position
4. Calmness after practice
(No grading or comparison between students)

Daily School Life Integration

1. After Lunch
2. Before quite activities

Summary for Teachers

1. Vajrasana helps young students:
a) Improve posture
b) Develop patience and stillness
2. It is safe, simple, and suitable for all children.
3. Instructional video
4. Image slides for the steps of the Asana
5. Infographic
6. Audio guide

Video – Vajrasana

Audio – Vajrasana

Chart – Vajrasana

Teacher Resource Document – Vajrasana