Hatha YogaThunderbolt Pose
Vajrāsana
Vajrasana, or Thunderbolt Pose, means sitting on your heels with your knees together and your back straight. Many kneeling poses begin from it, and for breathing practice it's a good option if sitting cross-legged is hard for you. The app rates Vajrasana beginner level and includes it in two sequences: Knees & Feet and Path to Lotus.
How to do it
- EnterKneel, bring your big toes together, and lower your hips onto your heels. Rest your palms on your thighs.
- HoldBack straight, crown of the head reaching up, shoulders soft. This is the only classic pose you can practice right after a meal.
- ExitLift your hips, free your legs, and extend them.
More detail
Knees together, feet stretched back, big toes touching. You can let your heels drift slightly apart so you sit on them more steadily. Strain across your insteps eases with a towel roll placed under the ankles. If your knees won't let your pelvis come down, rest a cushion or block across your heels and use it as a seat.
Begin with short sits: when your legs start to go numb, it's better to come out, stretch them and sit down again.
Benefits
A seat on your heels: aids digestion and stretches the tops of the feet.
The pose stretches your shins and insteps and teaches your back to stay upright without support. Once your legs get used to it, a steady seat on your heels works well for pranayama and meditation, such as Full Yogic Breath.
Cautions
- Knee and ankle injuries
This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.
Common mistakes
- Sitting through knee pain. A cushion between your heels and buttocks reduces the bend.
- Slumping in your lower back. Crown up, shoulders over your hips.
- Spreading your knees wide. In Vajrasana they stay together or almost together.
- Standing up on numb legs. Stretch them out first and wait until the feeling returns.
Modifications & variations
Where it appears
- Knees & Feet 15 min · Intermediate · voice-guided in the app subscription
- Path to Lotus 30 min · Advanced · voice-guided in the app subscription
Similar poses
Questions
What does Vajrasana mean? "Vajra" is Sanskrit for thunderbolt and also for diamond, a symbol of hardness. That's why you'll see both names: Thunderbolt Pose and Diamond Pose.
How is Vajrasana different from Virasana? In Vajrasana you sit on your heels. In Hero Pose your shins move apart and your pelvis lowers to the floor between your feet, which takes more mobility in your knees.
Can I sit in Vajrasana after eating? Yes. Tradition makes an exception for it: other asanas are practiced on an empty stomach, but Thunderbolt Pose is fine right after a meal. With knee or ankle injuries, it's better to leave this pose out.
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