Thunderbolt Seat
Vajrasana is one of the most widely used kneeling seats in yoga and is traditionally practised after meals.
- Level
- Beginner
- Family
- Seated
- Hold
- 1–10 minutes
- Works
- Knees, ankles, thighs
- Spine tall
- Shoulders soft
Step by step
How to do Thunderbolt Seat
Begin Kneel with knees together.
- 01
Kneel with knees together and big toes touching.
- 02
Sit back onto the heels.
- 03
Place a cushion between heels and hips if needed.
- 04
Rest hands on the thighs.
- 05
Lengthen the spine and relax the shoulders.
- ↩
Coming out. Lean forward and come onto hands and knees; stretch the feet.
Breath
Slow, steady nasal breathing.
Focus
Upright kneeling seat
Why practise it
A steady seat for breathwork; traditionally associated with supporting digestion.
Alignment & cues
Spine upright; weight even on both heels.
Teacher’s cues
- “Spine tall”
- “Shoulders soft”
Common mistakes
Slumping; ignoring numbness in the feet.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Cushion between hips and heels; blanket under ankles.
Variations
- Toes tucked for a foot stretch
Props
- Cushion between hips and heels
- Blanket under ankles
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
This pose
Follow with
Practise with care
Safety
Use props or a chair with knee problems.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Vajra means thunderbolt or diamond; described in the Gheranda Samhita.
Questions
Why sit in Vajrasana after eating?
It is a traditional recommendation in hatha yoga, associated with comfortable digestion.
