Vajrasana (Thunderbolt Pose)

Introduction

Vajrasana is a kneeling posture often used after meals and for pranayama due to its stable upright alignment.

Key Alignment Cues

• Sit on heels with knees comfortably together or slightly apart.
• Lengthen spine and stack head over pelvis.
• Rest hands on thighs with relaxed shoulders.
• Keep breath smooth and abdominally soft.

Benefits

• Supports digestion in post-meal practice.
• Provides stable base for breath and meditation.
• Builds ankle and knee tolerance gradually.

Precautions

• Use support if knees or ankles are sensitive.
• Avoid prolonged static hold during acute knee inflammation.

Modifications

• Place block or bolster between heels and hips.
• Use folded blanket under ankles.

Common Mistakes

• Collapsing chest and rounding upper back.
• Ignoring knee discomfort signals.

Practice Rhythm

Recommended hold: 1 to 5 minutes

Breath pattern: Smooth diaphragmatic breathing.