Thunderbolt (Vajrasana)
Pose Overview
| Common Name | Thunderbolt |
| Traditional Sanskrit Name | Vajrasana |
| Sanskrit Name Pronunciation | Vaj-rah-sah-nah |
| Pose Difficulty | Beginner |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Straight ahead or the nose |
Vajrasana, also known as Thunderbolt Pose, is a kneeling pose that has been a staple in many yoga practices for centuries. The pose is named after the thunderbolt weapon in Hindu mythology and symbolizes strength, stability, and grounding. This pose is considered to be a restful pose that can be performed after a meal to aid digestion, as well as a meditative pose to reduce stress and calm the mind.
Benefits of Thunderbolt
Vajrasana has numerous physical and mental benefits, including: Improving digestion by massaging the abdominal organs Relieving stress and anxiety by calming the mind Improving posture by strengthening the muscles in the legs and back Reducing menstrual discomfort Relieving knee pain
How to Enter Thunderbolt
Begin in a kneeling position with your knees hip-width apart and your big toes touching. Sit back on your heels, with your feet and legs pressed together. Place your hands on your thighs and sit up straight, with your back straight and your head aligned with your spine. Take several deep breaths, relaxing into the pose.
How to Exit Thunderbolt
Inhale and raise your arms up overhead. Exhale and gently release your hands to your thighs. Rise to a kneeling position and then stand up.
Common Thunderbolt Modifications & Variations
If sitting back on your heels is uncomfortable, place a folded blanket or block between your heels and your bottom. You can also use a yoga block or cushion to sit on if your knees or legs become uncomfortable.
Common Mistakes with Thunderbolt
Not sitting back far enough on your heels, which can put strain on your knees. Leaning forward, which can strain your back. Not keeping your back straight and your head aligned with your spine.
Safety Guidance
Do not perform this pose if you have knee or ankle injuries. Use caution if you have back pain or problems with your knees.
