Seated Poses


Vajrasana (Thunderbolt Pose)

Thunderbolt Pose

Level: All levels

Vajra = Thunderbolt.

Organizing the pose

    • Come into Dandasana (Staff Pose).
    • Bend the legs and swing them around to the side.
    • Bring the knees and ankles together.
    • Sit back on the shins, keeping the heels from rolling out and remaining on the front of the shin bones as much as possible. Put a block, blanket or bolster underneath the buttocks if it makes it easier to sit.
    • Pull the buttock flesh back and hook it over the heels.
    • Lift up one knee at a time. Press the top of the foot down and stretch the shin bone before placing the knee back down.
    • Place the palms on the tops of the thighs. Hold this position.

Practice Points

    • Soften the knees and ankles.
    • Allow the weight to settle evenly between the two shins.
    • Release the tops of the thighs down towards the floor.
    • Stack the shoulders up above the hips and the ears above the shoulders.
    • Lift and lengthen the sides of the trunk.
    • Broaden the chest and collarbones.