Also Known As: Vajrasana Targets: Back, chest, and core Equipment Needed: Yoga mat (optional) Level: Beginner
Thunderbolt pose (Vajrasana) is a beginner yoga pose mostly associated with Hatha yoga. It is often used for meditation purposes, making it great for people who want to relax their bodies and mind. Add it to your meditative yoga routine for a soothing experience.
How to Do Thunderbolt Pose (Vajrasana)?
No equipment is needed to do Thunderbolt pose, although a yoga mat can provide comfort and support for the legs.
1. Kneel on the yoga mat or other soft surface.
2. Cross your big toes so your feet create a support for your bottom to rest on.
3. Sit back with your feet relaxed and without placing the ball of the foot on the ground.
4. Place your hands in front of you, on your knees, while keeping your arms relaxed. You can face your palms up or down depending on what feels comfortable to you. Pulling the hands into a praying position can encourage the flow of energy.
5. Straighten your spine so your back is perpendicular to the floor and not rounded. Pull your shoulders back and tighten your core, pulling your navel into your spine.
6. Engage your neck to support your head as you set your gaze forward, preventing your head from hanging down.
7. Breathe in deeply and release the breaths slowly. As you inhale and exhale, your chest will expand and collapse. Continue to keep your back straight and actively avoid slouching as your breathing tugs at your posture.
8. Close your eyes and bring your focus to your inner world.
9. Stay in this position for your desired amount of time.
10. Come out of the Thunderbolt pose by uncrossing your big toes, kneeling back up, and returning to a standing position.
Though this pose is simple and suitable for beginners, entering into the kneeling pose correctly is important for people of all experience levels.