Thunderbolt Pose
Vajrasana
Thunderbolt Pose is a simple kneeling seat with the hips resting on the heels. It is a steady, grounding position for breathing, meditation and sitting quietly after a meal.
- Hold
- 5-10 slow breaths, or a few minutes for meditation
- Breathing
- Breathe in and out through your nose, slowly and evenly. Let each breath fill your belly and ribs, and let your body feel heavier on every exhale.
In Vajrasana you kneel on the floor, bring your big toes together and sit back so your hips rest on your heels. The spine stands tall, the hands rest on your thighs and the gaze softens. It looks very still, yet you can feel your thighs, knees and ankles working gently to hold you upright. It is often used at the start or end of a practice and for breathing exercises.
The pose suits most beginners who want a calm, upright seat that is not cross-legged. Focus on a long spine, relaxed shoulders and an even, slow breath. If your knees or ankles complain, support them with props rather than pushing through. Little and often works better than one long, uncomfortable sit.
In this guide
How to do it, step by step
- Kneel on a mat with your knees close together and the tops of your feet flat on the floor.
- Bring your big toes to touch and let your heels fall slightly apart, making a small bowl for your hips.
- Lower your hips slowly back until you are sitting on your heels.
- Lengthen your spine by lifting the crown of your head towards the ceiling.
- Rest your hands palms down on your thighs and let your shoulders soften away from your ears.
- Keep your chin level and relax your face and jaw.
- Close your eyes or rest your gaze softly on the floor.
- To come out, lean forward onto your hands and stretch your legs out in front of you.
Benefits
- May help you feel grounded and calm before or after practice.
- Can gently stretch the tops of your feet, ankles and thighs.
- Encourages an upright, lengthened spine and good posture.
- May feel comfortable after a meal, which is why it is a traditional seat for sitting quietly.
- Provides a simple base for breathing exercises and meditation.
Common mistakes
- Rounding the lower back: tilt your pelvis slightly forwards and lift through the crown of your head.
- Forcing the knees: only go as far as is comfortable and use a prop if you feel strain.
- Sitting with ankles cramped: place a folded blanket under your ankles.
- Tensing the shoulders: roll them back and down, and let your arms hang heavy.
Make it easier
- Place a folded blanket or yoga block between your heels and hips to reduce knee bending.
- Roll a small towel under your ankles for extra cushioning.
- Sit on a cushion or bolster placed lengthways between your calves.
Go further
- Stay for several minutes with a steady breath, as in seated meditation.
- Reach your arms overhead and interlace your fingers to open the shoulders while keeping the spine tall.
Questions people ask
How long should I stay in Vajrasana?
Beginners can start with five to ten slow breaths and build up gradually to a few minutes. If your legs feel pins and needles or your knees hurt, come out, stretch your legs and try again later with a folded blanket under your hips or ankles.
Why do people sit in Thunderbolt Pose after eating?
Vajrasana is traditionally recommended as a seat after meals in yoga and Ayurveda, and many people find it comfortable and settling. It is not a cure for digestion problems, but sitting upright with a calm breath may feel pleasant after a meal.
What if Vajrasana hurts my knees?
Put a folded blanket or block between your hips and heels, or under your ankles, to reduce the bend. If it still hurts, choose Easy Pose or sit on a chair instead. Sharp knee pain is a sign to stop.
Be careful
Skip or modify the pose if you have knee or ankle injuries, recent knee surgery or pain when bending your knees deeply. Use props if your feet or ankles are stiff. If you are pregnant, kneel with your knees wide. Stop if you feel sharp pain or numbness in your legs.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
