Little Thunderbolt Yoga Pose
overview

Little Thunderbolt Yoga Pose is a backbend pose that targets the quads and abs and is ideal for yogis and yoginis at an advanced level.

ajna – the third eye chakra
related poses
How To Do Little Thunderbolt Yoga Pose
  1. Begin by kneeling on the floor and sitting on your feet, knees about 6 inches apart, roughly hip-width. Keep your torso long, thighs rolled inward. Push the tops of your feet into the floor.
  2. Lift your hips and buttocks up until your thighs are perpendicular to the floor, keeping your feet and shins firm on the floor. Place your hands on the hips, fingers wrapping around toward the small of your back, thumbs toward the abdomen. Pull your tailbone inward without pushing your groin forward. Spread your shoulders across your back and lengthen your spine upward.
  3. Placing the hands on the thighs, exhale and lower the head back gently without putting pressure on the neck. Continue this motion, arching your back as you do so and keeping your hands on your thighs, until the crown of the head comes into contact with the ground and you are in a deep backbend.
  4. Keep your hamstrings and buttocks active, pushing the muscles forward to deepen the stretch along the front of the body. Lower your hands down toward your knees, engaging your arm muscles as you lengthen them. Keep your chest muscles spread and your shoulders broad.
  5. Hold this pose for several deep, controlled breaths, 30-60 seconds if possible. To come out of the pose, tighten your abs and engage your core muscles to help lift you back to the kneeling position. Hold this position for a couple of breaths before standing.
Notes
  • Breathe deeply through each step.
  • This is an advanced backbend and requires flexibility of the spine and quads. Do not perform if you are a beginner, or if these muscles are tight or sore.
  • Do not perform if you have neck, knee, back or spinal injury.
Tips
If you’re having trouble releasing your hip, grip your thigh with your hands close to the hip and rotate it away from the body.
Stretches & Strengthens

All Muscles: Hips, groin, quads

Target Muscles: Hips, groin

Health Benefits of Little Thunderbolt Yoga Pose
  • Increases flexibility of the spine.
  • Improves posture and focus.
  • Relieves indigestion and muscle cramping.
  • Relieves mild back pain.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Laghu Vajrasana

(lah-gkoo vah-DRAHs-anna)

laghu: little, tiny
vajra: thunderbolt, zigzag
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?