Thunderbolt Pose (Vajrasana) Tutorial

In this practice

Key teachings

• Mindful posture and alignment in a seated position
• Importance of using props for accessibility and comfort
• Connecting breath to pose stability and focus
• Listening to your body and modifying poses as needed

Ideal for

• Individuals seeking digestive support after meals
• Practitioners looking to strengthen their lower back and legs
• Those needing a stable and comfortable seated position for meditation or breathwork
• Beginners learning foundational seated yoga poses
• People with mild ankle or knee rigidity who can use modifications

Lesson

Instructions

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STEP BY STEP EXPLANATION

The Thunderbolt Pose or Vajrasana stretches and strengthens the thighs, lower back, and legs. Additionally, facilitating digestion. The Thunderbolt Pose can be done by:

1. Come onto your hands and knees.

2. From here bring the knees together and lift your upper body so that your hips are above your knees. Bring your thumbs towards the top of your calf muscles at the back of the knee and use your thumbs to rotate your calf muscles outwards. Then lower your hips down to sit on your heels.

3. Hold an upright position with your torso and allow your sitting bones to drop down heavily on your heels. If the full pose feels too intense, you can lift the hips a little by sitting on a cushion.

4. Rest your hands on your thighs and keep lifting the insides of your knees up and grounding the tops of the toes down. Activate your abdominal muscles and draw the shoulders down while you open the front of your chest and lift it slightly up towards your chin.

5. Stay in this pose for at least five breaths or maybe a little longer. Keep the gaze of your eyes looking softly down.

6. To release the pose, lift your hips up and come back to your hands and knees. Here you can press the palms of the hands into the ground and one at a time extend each leg out away from you. Then come back to a sitting position with the legs outstretched.

CAUTIONS

• Do not perform this pose if you have ankle or knee injuries.

• Watch out when you have rigid ankles or knees. With rigid ankles place a pillow or rolled-up towel underneath your feet and shins. With rigid knees place a pillow or rolled-up towel on top of your ankles, underneath your sitting bones.

• If you are concerned about anything of this pose, please contact your physician on whether this practice is good for you.

MAKING THE POSE EASIER • You can make the pose easier for the knees and ankles by using a cushion or rolled-up towel. Either placing it underneath your ankles and shins to soften the ankles or underneath the sitting bones to soften the knees.

Steps

• Vajrasana (Thunderbolt Pose) entry and exit
• Proper alignment for an upright seated posture
• Calf muscle rotation for ankle comfort
• Modifications for knee and ankle sensitivity using props

Benefits

• Stretches and strengthens thighs, lower back, and legs
• Facilitates digestion and increases circulation around the digestive area
• Improves posture and spinal alignment
• Provides a stable and grounding seated position
• Calms the mind and body when held for several breaths
• Relieves stiffness in ankles and knees with proper modifications