• Sit in Thunderbolt pose (Vajrasana).
  • Stand up on the knees and separate the knees slightly apart so that they are in line with the hips.
  • Keep the feet flat behind the knees.
  • Stretch the arms out to the sides, shoulder height.
  • Lean backward, slowly reaching the right hand to the right heel and the left hand to the left heel.
  • Push the hips forward and the thighs vertical.
  • Actively lift the chest and bend the spine backward.
  • Carefully release the head to a relaxed position.
  • Push the palms down and use the arms to anchor the shoulder blades onto the back.
  • Remain in the position for as long as comfortable then engage the core muscles and gracefully exit, by reversing the movements.
  • Practice up to 3 rounds. Or hold the position for up to 3 minutes.


  • Natural breath.



  • Knee problems.
  • Back ailments.
  • Neck problems.
  • High or low blood pressure.


  • Enhances and improves the overall body posture.
  • Beneficial for the digestive and reproductive systems.
  • Alleviates constipation.
  • Loosens up vertebrae and stimulates spinal nerves.
  • Relieves backache.
  • Regulates the thyroid gland.
  • Strengthens the back and chest muscles.
  • Helpful for Asthma.

Practice note

  • Place a small cushion under the knees for support.
  • If the stretch is too intense with the feet flat on the floor, tuck the toes under and come onto the balls of the feet.