Gracious Pose


  • Sit in Thunderbolt pose (Vajrasana).
  • Separate the knees as far as possible, while keeping the toes in contact with the floor.
  • Separate the feet slightly to allow the buttocks to rest on the floor between the feet.
  • Place the hands on the knees, palms turned down.
  • Ensure the head, neck and back are upright and straight.
  • Close the eyes and relax the whole body.

  • Slow and rhythmical.

  • Knee problems.

  • Blood flow from the legs is redirected to the abdomen stimulating the digestive system.
  • Helps to remove piles.
  • Strengthens the pelvic muscles.
  • Useful in dilated veins of the testicles and hydrocele in men.
  • Alleviates menstrual disorders, Hernia and sciatica.
  • Improves varicose veins and fluid retention in the legs.
  • Influences mooladhara chakra.

  • It is important for the buttocks to rest firmly on the floor. A folded blanket or small cushion may be useful to achieve the pressure on the buttocks, thus stimulating mooladhara chakra.