Thunderbolt pose


  • 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.


  • Natural and relaxed.


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


  • 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.