Thunderbolt Yoga Pose
overview

Thunderbolt Yoga Pose is a seated yoga pose that targets the quads and knees and is ideal for yogis and yoginis of all levels.

muladhara – the root chakra
manipura – the wisdom chakra
related poses
How To Do Thunderbolt Yoga Pose
  1. From a standing position, begin by kneeling onto the mat so that the knees are together and the thighs are perpendicular to the floor. Extend up from the tailbone, lengthening your torso, pulling your glutes inward toward your pelvic bone. The shins and tops of your feet should be pressed into the floor, toes pointing directly behind you.
  2. Exhale and lower your buttocks down to sit on your heels and soles of the feet. Roll your heels outward toward your hips to create a comfortable seat.
  3. Bring your hands together to rest on your lap, gently cradling the back of one hand in the palm of the other. Keep your arms relaxed as you breathe comfortably. Continue to push the tailbone in toward the pelvis, your front lower ribs pulled down and inward. Lift upward through the spine and toward the ceiling, keeping your back nice and straight.
  4. Hold this position for 30-60 seconds or as long as you feel comfortable, taking controlled yet relaxed breaths. To come out, lift the buttocks up from the feet, bringing the thighs perpendicular to the floor, then come back to a standing position.
Notes
  • Breathe deeply through each step.
  • Do not perform if you have ankle or knee injury.
  • If you feel soreness, tenderness or pain in the knees or ankles when in this position, try using a folded blanket or towel under the knees/ankles for extra padding. Additionally, you may use a folded blanket, towel or pillow between the buttocks and heels. This will also increase how long you can hold the pose comfortably.
Tips
To deepen this pose, continue on to perform the Hero Pose (Virasana).
Stretches & Strengthens

All Muscles: Quads, Knees
Target Muscles: Quads, Knees and Ankles

Health Benefits of Thunderbolt Yoga Pose
  • Calms and relaxes the mind.
  • Aids digestion and relieves gas pains.
  • May lower high blood pressure.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Vajrasana

(vah-JRAHS-anna)

vajra: unbreakable, zigzag, thunderbolt (weapon)
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?