Thunderbolt pose

Vajrasana

• Kneel on the floor with the knees close together.
• Bring the big toes together and separate the heels.
• Lower the buttocks onto the inside surface of the feet, heels touching the inside of the hips.
• Rest the hands on the knees and turn the palms down.
• Ensure the head, neck and back are upright and straight.
• Close the eyes and relax the whole body.

Breathing

• Natural and relaxed.

Awareness

• The sensations in the legs, buttocks and spine.
• The breath.
• Manipura chakra.

Benefits

• 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.
• Soothes tired and aching leg muscles.

Practice note

• Place a small cushion under the buttocks, between the thighs and the calves.
• A cushion can also be placed under the ankles for more comfort.
• If there is pain in the thighs, separate the knees slightly.
• If the ankles ache after some time in the pose, come into the Seated Base Position (Prarambhik Sthiti) and shake the feet vigorously to relieve the stiffness.