How to do: Thunderbolt Pose (Vajrasana)
Also Know As: Diamantine Pose, Adamant Pose, Kneeling Pose
Targets: Back, Chest, Core, And Legs
Difficulty: Beginner/Intermediate
Pose Type: Sitting
Thunderbolt Pose (Vajrasana) is a seated beginner yoga pose regularly practiced in Hatha Yoga. It also a base for other yoga poses like Camel Pose (Ustrasana), Cow Face Pose (Gomukhasana) or the more advanced Yoga Headstand Pose (Shirshasana).
It will stetch and strengthen your upper and lower body and improve your overall posture while bringing relief to tight muscles and joints. It will also relieve symptoms of lower back pain and Sciatica.
Thunderbolt Pose is also one of the few poses you can perform straight after eating to assist in digestion. The pose increases blood flow to your abdominal organs to assist in the digestion process by restricting blood flow to your legs. This will also improve the absorption of nutrients in your body.
It’s a pose regularly practiced for meditative purposes. Its also a great pose to practice your yoga breathing exercises (Pranayama).
Practicing Thunderbolt Pose regularly with your yoga breathing exercises will bring peace and stillness to your yoga practice.
How To Do Thunderbolt Pose (Vajrasana):
Step-By-Step
- Start by kneeling on your mat with your knees and big toes touching and your toes untucked.
- On an exhale. Sit back onto your heels with your feet relaxed.
- Keep your feet inline with your shins and don’t let them splay inward or turn out.
- Sit up straight so your spine is perpendicular to the floor and not rounded. Balance your head and spine above your pelvis. Press your tailbone into the floor and lift the crown of your head to the sky.
- Draw your shoulder blades back and down your back and broaden your collarbones. Drop your shoulders away from your ears.
- Place your hands on your knees with your arms relaxed. Gaze to the front.
- Pull your navel in and keep your core engaged.
- Breathe deeply and slow or practice your yoga breathing (Pranayama).
- Hold the pose for one minute or longer.
- To exit the pose. Press your palms into the floor and lift your butt. Cross your ankles and shins beneath you and extend your legs forward into Seated Staff Pose (Dandasana).
Modifications for Thunderbolt Pose (Vajrasana):
- If you can’t sit all the way down, place a folded blanket between your butt and ankles or you can sit on a yoga block. Raising your hips reduces the stress on your knees, hips and back. This will also help you maintain correct alignment and avoid injury.
- To alleviate discomfort in your knees you can place a folded yoga blanket behind your knees (between your thighs and calves), this will reduce knee flexion.
- If you experience discomfort in your ankles, you can place folded yoga blanket under your shins and let your feet hang of the back.
- If you want to stretch the soles of your feet simply keep your toes tucked while in the pose.
Variations of Thunderbolt Pose (Vajrasana):
- If you can’t perform the pose because of some knee or ankle issue you can practice Staff Pose (Dandasana) as an alternative.
- To stretch your wrists and open your shoulders you can bring your hands into prayer position behind your back.
- For a deeper stretch in your back and leg muscles your bring your forehead to the ground for Little Thunderbolt Pose (Laghu Vairasana).
Advanced Variation: For a more intense stretch in your back, knees, core and legs try the following variation of Hero Pose.
Reclined Hero Pose (Supta Vairasana) – Start in Hero Pose, then very slowly recline back using your hands and forearms for support until your head reaches the ground. Arch your back as much as needed. I recommend you first practice the pose under the supervision of an experienced teacher before attempting it alone.
Mistakes When Performing Thunderbolt Pose (Vajrasana):
- Avoid relaxing or rounding your spine. This can cause back or neck pain even though if feels comfortable initially. Keep your spine lengthened and straight.
- Don’t let your head hang loose. Focus on supporting the weight of your head with your neck keeping your gaze forward.
- Don’t let your toes turn inward. For some this may feel natural and comfortable, but it may cause issues in your knees and ankles when the pose is practiced for extended periods. If you struggle to keep your feet pointing straight back modify the pose using props.
Tips When Performimg Thunderbolt Pose (Vajrasana):
- Keep your ears, shoulders, hips and ankles inline. Avoid lifting your chest forward or sticking out your chin.
- Keep your weight distributed evenly between both hips.
- Focus on pressing the tops of your feet evenly into the floor.
- Keep your thighs and feet touching for the duration of the pose.
Benefits of Thunderbolt Pose (Vajrasana):
- Thunderbolt Pose improves posture
- The pose targets the back, chest and core muscles improving flexibility and strength in those areas.
- It also stretches the thighs, ankles, knees, and feet to relieve joint pain.
- It will also relieve back pain associated with sedentary desk jobs
- Thunderbolt Pose opens the chest for improved breathing capability. The deep meditative breathing will increase mental clarity and relieve stress.
- Thunderbolt Pose is a great pose to practice your yoga breathing (Pranayama).
- Regular practice will improve digestion and improve metabolism. It is one of the few poses you can practice after eating, that will prevent indigestion.
Caution When Performing Thunderbolt Pose (Vajrasana):
- Avoid Thunderbolt pose if you have a recent knee, ankle or back injury.
- Practice with caution if you suffer from any intestinal problems.
- Do not rush into the pose. You will only decrease the potential benefits by forcing your body into a position it is not ready for. Your body will enjoy all the befits of the full expression of the pose even with modifications.
- If you have sensitive knees place a folded yoga mat or something similar as padding under them.
- If you experience any sharp pain in your knees or ankles exit the pose immediately.
- Always work within your own range of limits and abilities.
What is the difference between Hero Pose (Virasana) and Thunderbolt Pose (Vajrasana)
In Hero Pose your feet are separated and your butt rests on the floor. In Thunderbolt Pose your heels are together and your butt rests on top of them. In both poses your feet is pointing straight back with the tops of the feet on the floor.
Preparatory Poses
- Half Locust Pose (Ardha Shalabhasana)
- Locust Pose (Shalabhasana)
Follow-up Poses
- Crocodile Pose (Makarasana)
- Childs Pose (Balasana)
- Corpse Pose (Shavasana)
