Chapters (7)

Thunderbolt Pose (Vajrasana)- This yoga basics video shows you how to do the pose

Jessie Cole · 4:03

asana pranayama meditation

In this practice

Key teachings

Proper alignment in seated poses
Importance of props for comfort and modification
Engaging the pelvic floor and core
Mindful breathing for meditation
Listening to your body to prevent injury

Ideal for

All levels, including beginners
Individuals seeking to improve posture and core strength
Those looking to enhance digestion and circulation
Practitioners interested in seated meditation poses
People with sedentary desk jobs

Lesson

Instructions

This video will help you with your technique and alignment! It is a short yoga video that will assist you with Thunderbolt pose or vajrasana. You may need to grab a pillow for this practice.

There is not a lot of stretching involved in this pose, though it strengthens the back and core through proper posture. Vajrasana also opens up the chest and shoulders, making breathing patterns easy and fluid during meditation in this pose. If you have sensitive knees you may need to modify this pose, but you will still receive the same benefits.

With the spine upright, this pose strengthens the back. This can improve posture during your day-to-day life. This pose can help you correct slouching and drooping in your seat. In this way, it may alleviate neck and back pain associated with sedentary desk jobs. Thunderbolt also improves core strength. Tighten your core during this pose to engage your stomach muscles. This provides a solid foundation to perform more advanced yoga poses that rely on your core.

Mentally, this yoga pose invites deep breathing exercises and meditation. When paired together, Thunderbolt pose, deep breathing, and meditation can provide mental clarity and reduced stress.

This yoga sequence can be done by all levels, but if you are new to the practice feel free to modify the pose. ALWAYS listen to your body so you avoid injury! It is best to practice yoga often; even 10 minutes a day can help so much with flexibility and overall well-being. I recommend checking out some other videos that go in-depth about how to do the yoga postures. It can help you with alignment and keep you from getting injured! Here are the links!!

Don’t forget to click on the bell to be notified of the most recent videos.

May love and light be yours!

Namaste,

Jessie

Steps

Thunderbolt Pose (Vajrasana)
Vajrasana modification with a yoga block
Vajrasana variation with crossed feet
Wrist stretching within Vajrasana
Deep breathing exercises

Benefits

Strengthens the back and core
Improves posture and spinal alignment
Alleviates neck and back pain from sedentary jobs
Increases circulation in the abdomen and pelvic floor
Aids in digestion and can relieve sciatica
Promotes mental clarity and reduces stress
Opens chest and shoulders for easier breathing

Trikonasana Vajrasana Fish Pose Prana Variations Asana Ama Anjaneyasana Bound Angle Pose Block Props

Transcript

this video is an up-close look at Vajrasana a thunderbolt pose hi my name is Jessie and today we're going to go over a Thunderbolt pose and a couple variations of the pose to begin one of the props that you may need is a block so you might want to keep that handy just depending on how easy it is for you to get your hips by your heels and we can just start by coming on to our knees and you want to try to have your big toes pretty close together your heels right under your hips and just rest the hands on the legs open up the chest sit up tall engage the pelvic floor muscles and this pose is good for helping with circulation it's good for helping strengthen your pelvic floor muscles it's good for getting the prana to flow through your body effectively and it's also really relaxing for more difficult yoga poses if it is hard for you to get your hips on your heels you can always always always use props props are amazing so perhaps you want to take the block and slide it underneath your hips you can also have a straight up and down again just trusting your hands on your legs opening up the chest and another variation that we can do is to cross the feet being mindful of where our knees are we still want our knees to be equal distance apart but just working on crossing the balls of the feet and the arches of the feet so this is a way that you can cross your feet and if you choose to do it like this make sure that you uncross them and then cross them the opposite direction for an equal amounts of time some other things that vajrasana is good for is increasing circulation in the abdomen it can help relieve sciatica it can also help to aid in digestion so if you have any problems with digestion then this is a good one for you so just really open up the chest trying to not put all of your weight on your heels when you do this try to engage the pelvic floor muscles and maybe you lift up a little bit keeping the chest open sliding the shoulder blades down the back and just breathe breathe for a few moments another variation is to bring your hands in front of you point the fingertips back towards you and just allow your wrists to open up thank you so much for joining me today if you like this video please feel free to like and share you can also click the little gear notification button to be notified of any future videos until next time my friends made love and light viewers namaste

Practice summary

Level: all levels
Duration: 7 minutes
Equipment: Yoga matPillow or yoga block
Target areas: BackCorePelvic floorHipsChestShouldersWrists
Energy: calming

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