How To Do Thunderbolt Pose (Vajrasana)

Did you know that Vajrasana (Sanskrit), also known as Thunderbolt Pose, is one of the most commonly practiced yoga poses in India? It is said that nearly 80% of yoga practitioners in India incorporate this pose into their practice.

And there’s a good reason why Vajrasana offers numerous benefits for both the body and mind. In this article, I will guide you through the steps to perform Thunderbolt Pose correctly.

Whether you’re a beginner looking to improve your flexibility or an experienced yogi wanting to deepen your practice, this pose can be beneficial for all levels.

We’ll explore tips for beginners to help you get started and avoid common errors that may compromise your alignment.

Additionally, we’ll discuss how to maintain proper alignment and breathing throughout the pose. As well as modifications and variations that can make it more accessible or challenging depending on your needs.

Finally, we’ll touch upon any contraindications or precautions you should be aware of before practicing the asana.

So let’s dive in and discover the wonders of this pose together!

Vajrasana Video

Step-by-step Instructions

Here are the steps to perform the pose:

  • Kneel on your mat with your knees hip-width apart and your feet pointing straight back.
  • Place the tops of your feet flat on the mat, with your toes pointing back behind you.
  • Gently lower your buttocks towards your heels, keeping your spine straight.
  • Place your hands on your thighs, with your palms facing down.
  • Relax your shoulders and allow them to drop away from your ears.
  • Hold the pose for 30-60 seconds, or as long as you feel comfortable.
  • To release the pose, place your hands on the mat and gently lift your buttocks away from your heels.

Benefits Of Thunderbolt

Here are some of the key benefits associated with this pose:

  1. Improves Digestion: The posture enhances the blood flow to the digestive organs, thereby improving the body’s ability to digest food. It can also help alleviate digestive disorders like acid reflux.
  2. Strengthens Pelvic Muscles: This pose can help strengthen the muscles in the pelvic region, which can be particularly beneficial for women during pregnancy and childbirth.
  3. Promotes Posture: Regular practice can help improve your posture. It strengthens the back and legs, which can help you sit and stand more upright.
  4. Calms the Mind: Like many yoga poses, this pose can also help calm the mind. It is often used for meditation and breathing exercises, which can reduce stress and anxiety.
  5. Eases Sciatica: By stretching and strengthening the lower back, this pose can help alleviate the pain associated with sciatica.
  6. Helps in Weight Loss: Regular practice of this pose, especially after meals, can aid in weight loss. It helps in proper digestion, which in turn can help control weight.
  7. Improves Metabolism: It can help improve your metabolism, which can lead to better energy levels and overall health.

Remember, it’s always important to practice yoga under the guidance of a trained professional. Especially if you’re new to it or have any health conditions. Always listen to your body and modify poses as needed to suit your comfort level.

Yoga Thunderbolt Pose Vajrasana / Canva

Thunderbolt Pose Preparatory Tips

Newbies can improve their yoga practice by gently transitioning into the pose, feeling the stabilizing energy of the earth as they comfortably rest on their heels.

This posture is straightforward yet potent, offering numerous physical and mental benefits.

To execute this pose, kneel on the floor, keeping your knees close and your feet slightly separated. Use a folded blanket or cushion between your feet for ankle and knee support.

Then, sit back on your heels, maintaining a straight spine. Place your palms on the floor next to you, fingers pointing ahead. Ensure you’re comfortable before moving on.

Gradually extend your legs one at a time, keeping your posture upright. Pay attention to any knee or ankle discomfort. If needed, use aids like blocks or bolsters to adjust the pose to your comfort level.

Always prioritize safety and caution in your practice. Avoid this pose if you have knee or ankle issues that kneeling or heel-sitting could worsen. If you feel pain or discomfort, listen to your body and adjust the pose as needed.

Now let’s move on to common errors beginners might make when starting without even realizing it:

Vajrasana Pose Common Errors

Experienced practitioners may inadvertently make some common mistakes while performing this powerful seated position. It’s important to take precautions and avoid injury when practicing.

One of the most common errors is not warming up properly before attempting this pose. By engaging in breathing exercises and stretching beforehand, you can prepare your body for the intensity of the exercise.

Additionally, it’s essential to practice with proper alignment and technique. This seated yoga pose requires you to sit on your knees with your buttocks resting on your heels. Keeping your spine straight and shoulders relaxed. Avoid slouching or rounding your back, as this can strain the lower back and cause discomfort.

Another mistake that many people make is starting a yoga practice without taking into account their individual limitations. The asana may be challenging for those with knee or ankle issues.

So it’s crucial to listen to your body and modify the posture accordingly. If sitting on your heels causes pain or discomfort. You can place a folded blanket or bolster between your buttocks and heels for added support.

Lastly, remember to breathe deeply throughout the pose to enhance its benefits. Maintaining proper alignment and breathing are key aspects, which will help you feel more comfortable in this seated position.

By avoiding these common errors and following a step-by-step approach. You can safely practice this pose and reap its numerous benefits.

Maintaining Proper Alignment and Breathing

To fully immerse yourself in the power of this seated position, ensuring proper alignment and deep breathing is essential. It’s a seated pose that provides numerous benefits for the body and mind.

Proper alignment in this pose starts with sitting on your knees with your buttocks resting on your heels. Keep your spine long and straight, avoiding any slumping or rounding of the back. Engage your core muscles to support a tall posture.

Next, focus on your breathing. Take slow and deep breaths, inhaling through the nose and exhaling through the mouth. Allow each breath to lengthen and deepen, filling up the entire lung capacity. This will help you relax into the pose and release any tension or stress from your body.

Thunderbolt Pose Vajrasana Yoga / Canva

Modifications and Variations

Incorporating modifications or variations into your seated position can enhance the benefits and allow for a more personalized practice.

Here are three ways you can modify or vary your pose to suit your needs:

Use a blanket: If you find it uncomfortable to sit directly on the floor, you can place a folded blanket or cushion under your hips. This provides a bit of extra padding and support, making it easier to maintain the pose for longer periods of time.

Bend your knees: For individuals with tight hip flexors or knee issues, bending the knees slightly can help alleviate any discomfort. By allowing a gentle bend in the knees, you take pressure off the joints and make the pose more accessible.

Lift your heels: If sitting on your heels is challenging due to limited ankle flexibility, you can place a rolled-up towel or yoga block under your ankles. This elevates your heels slightly and reduces strain on the ankles, making it easier to stay in this pose comfortably.

Incorporating these modifications or variations into your Thunderbolt Pose will allow you to customize it according to your unique needs and limitations.

Now let’s move on to explore some important contraindications and precautions when practicing this pose.

Safety and Precautions

People with knee problems should be careful with this pose, as heel-sitting can stress the knees. Also, those with ankle or foot issues might find prolonged kneeling uncomfortable.

For a safe practice, adjustments and precautions can be made. A common adjustment is to put a folded blanket between the buttocks and calves to ease knee and ankle strain.

This offers extra cushioning and support, while still allowing you to enjoy the stretch and grounding benefits. Another alternative is to sit on a horizontally placed yoga block between the feet, which elevates the hips and relieves some knee pressure.

This adjusted version is often called “sitting hero pose” or “staff pose”. It’s crucial to tune into your body and make necessary changes during your yoga session.

If Thunderbolt Pose causes discomfort or pain, consider using preparatory poses that strengthen and stretch the legs before trying vajrasana.

By being mindful of these contraindications and taking needed precautions, you can safely include this pose in your yoga routine and enjoy its many advantages.

Thunderbolt Pose Vajrasana / Canva

Frequently Asked Questions

Can Thunderbolt Pose help with digestion and relieve constipation?

Yes, Vajrasana can aid digestion and relieve constipation. By sitting on the heels with a straight back, it stimulates the digestive system. It improves blood flow to the abdominal region, promoting healthy bowel movements.

Can Thunderbolt Pose be practiced during pregnancy?

Yes, the pose can be practiced during pregnancy. But it’s important to consult with a healthcare professional first. This pose can help improve posture and strengthen the pelvic floor muscles, which can be beneficial during pregnancy.

How long should I hold Thunderbolt Pose?

Hold the pose for as long as you feel comfortable. Start with a few seconds and gradually increase the duration. Listen to your body and stop if you experience any pain or discomfort.

Can Thunderbolt Pose help with reducing stress and anxiety?

The asana can indeed help reduce stress and anxiety. In fact, research shows that regular practice of this pose has been linked to lower levels of cortisol, the stress hormone.

Is it necessary to warm up before practicing Thunderbolt Pose?

Yes, it is necessary to warm up before practicing. Warming up prepares the body for the pose, increases blood flow to the muscles, and reduces the risk of injury.


The Thunderbolt Pose, also known as Vajrasana or Diamond Pose, is a seated yoga pose that is often used for meditation and breathing exercises.

It’s a unique pose in the yoga routine as it’s one of the few poses that can be done on a full stomach. The Sanskrit name ‘Vajrasana’ translates to ‘Diamond’ or ‘Thunderbolt’ pose. It’s symbolizing the strong and powerful effects it has on the body and mind.

Practicing regularly can offer numerous benefits. It is known to improve digestion, strengthen pelvic muscles, promote good posture, and calm the mind.

It can also be beneficial for those suffering from sciatica and constipation. The pose may also aid in weight loss and improve metabolism.

To practice the pose, you start in a high kneeling position, with your knees and shins parallel to the floor. You then sit back on your heels, keeping your spine straight and your pelvis in a neutral position.

Your feet are separated and your buttocks rest on your heels. Your hands rest on your thighs, palms facing down. It’s important to keep your back straight and not slouch, as this can lead to injury.

If you’re just starting a yoga practice, you may find it helpful to learn how to do the Thunderbolt Pose step-by-step from a yoga instructor.

They can provide safety and precautions to avoid injury. For instance, if you feel discomfort in your knees or ankles. You can place a folded blanket beneath them or use a yoga block for support. You can also place a folded blanket under the knees or a blanket or towel behind your knees for added comfort.

To make the pose more comfortable, you can use props like a yoga block or a folded blanket. Placing a yoga block or a folded blanket beneath your buttocks can make you feel more comfortable.

Especially if you’re planning to stay in the pose for a longer period of time. It’s recommended to sit in Vajrasana for at least 5 to 10 minutes after meals to aid digestion.

The posture is also a great preparatory pose for other seated yoga poses like the Hero Pose (Virasana) and the Staff Pose (Dandasana). It helps to lengthen the spine, straighten the back, and keep the body aligned.

In conclusion, the Thunderbolt Pose is a versatile and beneficial part of any yoga routine. Whether you’re a beginner or an experienced yogi. Incorporating this pose into your practice can provide numerous health benefits.

Always remember to listen to your body and adjust the pose as needed to avoid injury and maximize the benefits.


How To Do Thunderbolt Pose (Vajrasana) Canva