Thunderbolt Seat
Vajrasana is one of the most widely used kneeling seats in yoga and is traditionally practised after meals.
- Level
- Beginner
- Hold
- 1–10 minutes
- Focus
- Upright kneeling seat
- Steps
- 5 cues · ~1 min
- Spine tall
- Shoulders soft
Step by step
How to do Thunderbolt Seat
StartKneel with knees together.
- 1
Kneel with knees together and big toes touching.
- 2
Sit back onto the heels.
- 3
Place a cushion between heels and hips if needed.
- 4
Rest hands on the thighs.
- 5
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 & common mistakes
Aim for Spine upright; weight even on both heels.
Teacher’s cues
- “Spine tall”
- “Shoulders soft”
Watch out for
Slumping; ignoring numbness in the feet.
Make it yours
Easier, harder, supported
Cushion between hips and heels; blanket under ankles.
- Toes tucked for a foot stretch
- Cushion between hips and heels
- Blanket under ankles
In a sequence
Where it fits in a flow
This poseThunderbolt Seat
AfterHero Pose
AfterChild’s Pose
Good to know
Questions
Why sit in Vajrasana after eating?
It is a traditional recommendation in hatha yoga, associated with comfortable digestion.
Vajra means thunderbolt or diamond; described in the Gheranda Samhita.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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