Little Thunderbolt Pose - Laghu Vajrasana
Contents
Little Thunderbolt Pose or Laghu Vajrasana (lah-guu vahj-RAHS-anna) is an advanced backbend that can promote increased flexibility of the spine while opening up the heart and chest to allow for deep breathing. The name comes from the Sanskrit laghu, meaning “small,” vajra, meaning “thunderbolt,” and asana, meaning “pose” or “posture.”
Laghu Vajrasana or the little thunderbolt pose is a powerful posture that allows you to test the limits of your strength and your faith. You have to believe in yourself to do this pose.
This deep backbend brings energy, vitality, and circulation into the body. Laghu Vajrasana is part of the Ashtanga Yoga Second Series and is considered a gateway pose of strength. Not only does it tone the muscles of the back, but it gives you a powerful lift in the pelvis. Once you master it, you’ll be able to connect your legs deep into the center of your pelvic floor, giving you the strength to support yourself in deeper backbends.
Pose Detail
- Difficulty: Advanced
- By Type: Arm Balance Yoga Poses, Chest Opening Yoga Poses, Flexibility Yoga Poses, Strengthening Yoga Poses
- Body Position: Backbend Yoga Poses, Supine Yoga Poses
- By Benefit: Yoga Poses For Digestion, Yoga Poses For Sleep
Step-by-Step Instructions
Benefits and Contraindications
Helps to increase the strength of the legs and to increase spinal flexibility
Helps to enough sleep at night
Stretches the abdominal muscles
Helps the strong digestive system
Decrease urinary problems
Insomnia
Knee, neck, or low back injuries
High or low blood pressure
Headache
Modifications and Props for Beginners
- If you find the pressure on your knees uncomfortable, you can place a cushion or blanket under your knees to provide extra support and padding.
- You can use a bolster to support your back and make the pose more comfortable. Place the bolster behind you and sit on it with your legs in Laghu Vajrasana.
- You could also try using a block under the head to decrease the distance that you have to lean back and come up from.
Useful Tips
- Warm up your knees: It’s essential to warm up your knees before practicing Laghu Vajrasana. You can do this by gently massaging your knees with your hands or doing some knee-strengthening exercises.
- Take it slow: Laghu Vajrasana can be a challenging pose, so it’s important to take it slow and listen to your body. Don’t push yourself too hard and stop if you feel any discomfort or pain.
Frequently Asked Questions
Laghu Vajrasana is generally safe for most people, but it may not be suitable for those with knee injuries or knee pain. It’s always best to consult with a healthcare professional before starting any new yoga practice.
You can start by holding Laghu Vajrasana for 30 seconds to 1 minute and gradually increase the duration as you become more comfortable with the pose.
Some common mistakes to avoid in Laghu Vajrasana include putting too much pressure on your knees, rounding your back, or lifting your heels off the ground. Make sure to keep your spine straight and engage your core muscles to maintain proper alignment.
Laghu Vajrasana is believed to improve digestion by increasing blood flow to the abdominal area and stimulating the digestive organs. However, it’s important to practice Laghu Vajrasana on an empty stomach and avoid the pose if you have any digestive issues.
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