Thunderbolt Pose (Vajrasana)

Thunderbolt Pose (Vajrasana)

In yoga poses by Inder Yadav6 Comments

Vajrasana (Thunderbolt Pose)

vajra (Thunderbolt) + asana (pose)

Sanskrit: वज्रासन

Difficulty Level- Beginner

Also Known As: Diamond Pose, Adamantine Pose or Kneeling Pose

Pronounced as vahj-RAH-sah-na

Introduction Of Thunderbolt Pose

Thunderbolt Pose (Vajrasana) is a seated posture that is commonly used in yoga and meditation practices. It involves sitting on the heels with the toes pointing backward and the hands resting on the knees.

Vajrasana is a term derived from the Sanskrit language, consisting of two words. The first word, “Vajra,” translates to “thunderbolt” or “diamond,” while the second word, “Asana,” means “position.” In Hindu mythology, Vajra refers to the weapon of Lord Indra, the God of Heaven, which was believed to be as indestructible as a diamond. As a result, this pose is also referred to as the Diamond Pose.

Thunderbolt is a great pose to practice after a long day at work or stressful situation because it calms the mind, improves digestion, reduces anxiety, and strengthens the lower back muscles. It is believed to stimulate the Muladhara or root chakra, which governs our sense of safety and stability.

How To Do Thunderbolt Pose: Step-By-Step Video

  1. Start by sitting in Staff Pose on your mat with your legs out in front of you. Spend a moment working on lengthening your spine and breathing more deeply.
  2. As you inhale, bend your left leg and tuck your left foot’s sole under your left buttock. For the right leg, repeat the same action.
  3. Your toes should be in contact with each other and your heels should be slightly apart.
  4. To help yourself in maintaining an upright posture, place your palms on your thighs.
  5. hold for 5 breaths, or even longer.

Thunderbolt Pose Benefits

  • Regular practise of this pose will help your back to be straight all of the time, resulting in improved posture.
  • Helps in weight loss by redirecting blood flow away from the legs and toward the pelvic region. Vajrasana should practiced daily for greater outcomes.
  • it aids digestion, and can relieve indigestion and gas.
  • Sitting in Thunderbolt Pose helps in concentrate with a calm awareness.
  • It can also be practiced empty stomach or after having food.
  • Vajrasana is an excellent asana for meditation. Vajrasana helps to relieve stress, improve concentration, and prevent depression and anxiety.

Thunderbolt Pose Variation:

Thunderbolt Pose with Elbows Grab

Thunderbolt Pose (Vajrasana)

Steps To Follow:

  1. Start with Thunderbolt Pose (Vajrasana).
  2. Grab your elbows behind your back.
  3. Take 5 deep breaths and release the pose.

Thunderbolt Pose with Extended Arms

Thunderbolt Pose (Vajrasana)

Steps To Follow:

  1. Start with Thunderbolt Pose (Vajrasana).
  2. Interlock Your fingers and extend your arms over your head.
  3. Take 5 deep breaths and return back to Vajrasana.

Sleeping Thunderbolt Pose (Supta Vajrasana)

Thunderbolt Pose (Vajrasana)

Steps To Follow:

  1. Start with Thunderbolt Pose (Vajrasana).
  2. Slowly bend your back towards the ground. While you do so, place your right elbow and forearms on the floor. Repeat the same with the other hand. 
  3. With the support of your arms, slowly lower down the crown of your head on the floor and arch the back upwards. 
  4. Your hand should rest at the sides. Now, balance your body in this pose. 
  5. Take 5 deep breaths and return back to Vajrasana.

Thunderbolt Pose Precautions & Contraindications

Rounding the Back – The most important part of this pose is maintaining posture. When you round your back it feels comfortable and leads to neck and back pain. So keep your spine straight for better results.

Remaining Too Rigid – While in this kneeling position, you should not feel any pain. Some parts of your body are engaged, such as your core, shoulders, and back, but your entire body should not be tight or rigid. If you find yourself locked in a pose, release it and relax your body.

Releasing Too Soon – Thunderbolt pose is one of those pose which can be maintained for longer duration. To get full benefit hold this pose for 30 seconds. While meditation stay in this pose for at least 5 minutes.

Letting the Head Face Down – To avoid strain on the neck Focus your sight straight ahead rather than looking down, which helps keeping your head from hanging and straining your neck.


Avoid the pose if you have an injury in the ankles, calves, knees, and hamstrings. Also, avoid if you suffer from intestinal ulcers or hernia. If you have pain in your back try avoiding this pose or consult with your doctor.

Frequently Asked Questions (FAQS)

What is vajrasana also known as?

Adamantine Pose, Pelvic pose, Thunderbolt pose, Diamond pose and Kneeling pose.

Can we do Vajrasana on the bed?

Yes, we can do Vajrasana on the bed.

What is the best time to do Vajrasana?

This is some of those poses which can be done any time. But mostly done after lunch or dinner.

How long should we sit in Vajrasana? 

If you are beginner hold for 30 seconds or until you feel comfortable while in the pose.