Thunderbolt Pose - Vajrasana

Thunderbolt Pose (front) - Iana Varshavska


Thunderbolt Pose or Vajrasana pose is a simple sitting yoga pose. Its name comes from the Sanskrit word vajra, which means thunderbolt or diamond.

For this pose, you kneel and then sit back on your legs to take the weight off your knees. Breathing and meditative exercises are often done in this position, which is said to help your body become as strong as a diamond.

Keep reading to learn how to do Vajrasana Pose and the many positive benefits it provides.

Pose Detail

Step-by-Step Instructions

Step 1
Fold both legs, keeping your hips on the heels. Toes pointing out behind you and big toes touching each other.
Step 2
Sit on the pit formed by the parted heels.
Step 3
Keep the head, neck and spine in a straight line. Palms facing up, placed on your thighs.
Step 4
Hold the pose and take long deep breaths.
Step 5
Breathe out relax. Straighten your legs.

Benefits and Contraindications


Enhances blood circulation in the lower abdomen improving digestion.

If you sit in Vajrasana after food, food gets digested well.

Relieves excessive gas trouble or pain.

Nerves of legs, thighs are strengthened.

Makes knee and ankle joints flexible and prevents certain rheumatic diseases.

In Vajrasana spine is erect without much effort. It is also beneficial for practice of pranayam and as a preparatory for meditation.


Acute trouble or stiffness in foot, ankle and knees.

Slip disc conditions.

Those who have difficulty in movement should practice this asana with a lot of care.

Photo poses in different angles


If you find the Vajrasana pose uncomfortable, ask your yoga instructor to make sure that you’re doing it correctly. Some techniques you can use to ease discomfort include:

  • For ankle pain, consider putting a folded blanket or other uniform padding under your shins. Position the blanket so your toes hang off the back.
  • For knee pain, consider placing a rolled or folded blanket or towel across your calves and tucking it behind your knees.
  • For sitting discomfort, place a yoga block between your feet horizontally. By supporting some of your weight, this can take pressure off ankles and knees.

Breathing Tips

While in Vajrasana it is necessary to breathe taking the mind to the Mooladhara Chakra and expand the spine upwards to the maximum keeping the shoulders, neck, head and hip in alignment. Slowly with practice this pose should focus on the Anahata and Ajna Chakra with deep breathing. Inhale expand the spine and exhale contract the spine without loosing the posture.

Frequently Asked Questions


  • Thunderbolt Pose Hips Circles
  • Thunderbolt Pose Head Back
  • Thunderbolt Pose Reverse Prayer Arms Partner
  • Thunderbolt Pose On Toes Shoulder Retraction

Top Preparatory Poses

  • Sun Salutation
  • Eagle Pose
  • Bound Angle Pose

Top Follow-Up Poses

  • Staff Pose
  • Corpse Pose

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.