Kneel on the floor, and rest your hips on your heels, with the big toes of both feet touching. Ensure that your knees are together. Initially this may not be possible for those with stiff bodies, but it will be eventually achieved after regular practice.

Make sure to cushion any part of the body where you feel pain with a folded towel or cushion –- it could be at the knees, below your feet, or between the hips and heels. Keep your spine is erect. Shut your eyes, and placing hands in a mudra, begin meditation.

Benefits: Vajrasana is not only a superlative meditative pose because it redirects blood flow from the legs to the spine, brain and gut, but is also the most powerful therapeutic posture in yoga. It is used to treat most uro-genital problems (including prostatitis), most digestive problems, aids in weightloss, helps control blood sugar and blood pressure levels, boosts respiration and prevents spinal problems.

Contraindications: Avoid in case of knee pain.