- Category
- Seated
- Level
- beginner
- Hold
- 1–5 minutes
- Type
- Asana
- Breath
- Slow, even nasal breathing
Thunderbolt Pose
Vajrasana — "thunderbolt (diamond) posture"
A simple kneeling seat with the hips resting on the heels. Thunderbolt is the everyday sitting posture of much of the world and the traditional seat for several breathing practices.
Step by step
- 1Kneel with your knees and feet together, tops of the feet flat on the floor.
- 2Sit back so your hips rest on your heels.
- 3Stack your shoulders over your hips and lengthen the back of your neck.
- 4Rest your hands palms-down on your thighs.
- 5Breathe slowly and evenly, letting your weight settle through your heels.
- 6Tuck your toes and sit back again for a few breaths if you want to add the toe stretch.
Benefits
- ✓ Stretches the ankles and the fronts of the shins
- ✓ Encourages a naturally upright spine
- ✓ Provides a compact, stable base for pranayama
- ✓ Easy to enter and exit, making it practical for short sits
Make it yours
- · Slide a folded blanket between your hips and heels.
- · Place a rolled towel under the ankles.
- · Kneel on a blanket to pad the knees and shins.
Take care
- Place a cushion between hips and heels, or choose a cross-legged seat, if your knees or ankles are uncomfortable.
This is general practice guidance, not medical advice. If something hurts, ease out of it.
Practiced in
Props that help here
- Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one
- 8-foot cotton strap — Extends your reach in hamstring and shoulder work — the honest substitute for grabbing a foot you can't yet reach. Get 8ft, not 6ft. find one
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