Thunderbolt Pose aka Vajrasana is a basic seated pose . This pose may be use as your "seat" for meditation after a Vinyasa Flow Class.
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Step 1
Start on the knees with the shins and the tops of the feet flat on the earth. Feet, ankles, shins, knees, and thighs are together and the toes point straight back. You can roll up your mat or place a folded blanket under the knees and shins if the floor feels too hard.
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Step 2
On an exhale, come to seated by placing the buttocks on the heels. The feet should not splay out or turn inwards here. They should remain pointing straight back.
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Step 3
Lengthen the spine and reach the crown of the head to the sky. The tailbone lengthens down towards the earth.
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Step 4
Draw the shoulders away from the ears, widen through the collar bones and actively draw shoulder blades into the back.
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Step 5
The head, neck and spine should be in one straight line.
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Step 6
Bring the hands to the lap with palms on the thighs
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Step 7
Soften the gaze to the horizon.
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Step 8
To release Thunderbolt Pose, press into the earth and lift your butt up. Cross the ankles and shins under the body and then straighten the legs out in front of you into Dandasana.
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Modifications & Tips
For Beginners or anyone with tight hips or tender knee joints you could place a block between your legs and under your Sitz bones. This will help to lift your hips and give you more leverage to sit tall and straight. Another option is to place a folded blanket between the back of your thighs and calves. Find the position that is most comfortable for your body so you could enjoy the benefits of this pose during your meditation.1
- Stretches the thighs, ankles, knees, and feet.
- Improves posture
- Stimulates digestive organs
- Promotes being present and aware
- Ankle or knee injury
