How to do Thunderbolt Pose (vajrasana)

thunderbolt pose yoga

The Thunderbolt pose has been seen as one of the most difficult seated positions in yoga. Newbies always struggle to master it due to incorrect guides they follow.

In this blog post, I will guide you on how to master this pose, its benefits, contradictions, and step-by-step instructions.

What is Thunderbolt Pose?

Thunderbolt pose has been a part of hatha yoga for a long time and has maintained its place in modern yoga also. It is one of the meditative poses, whose focus is on mastering breathing.

Thunderbolt pose is also known as ‘Vajrasana‘ in the Sanskrit language. Word Vajrasana is formed by the combination of the word, ‘asana’ meaning posture, and the word vajra. The word vajra derives many meanings like firm, solid like a diamond, etc. But here vajra signifies strength like a weapon of lord Indra in Hindu mythology. Vajra, a weapon was thought to be having the strength of a diamond and the irresistible force of a thunderbolt.

Name of PoseThunderbolt or Diamond Pose(Va-ja-ra-sa-na)
Difficulty LevelMedium Low
PrerequisitesEasy Pose

Step-by-step guide to Thunderbolt Pose

  1. Sit on a yoga mat and strech your both legs in front of you.
  2. Keep your hands close to your pelvis with your palms touching the ground, to keep up the balance. Make sure you don’t transfer the entire weight of your body on your shoulders. This pose is called dandasana.
  3. Now bend your right leg and place it under the right buttock.
  4. Bend your left leg from the knee and place it under your left buttock.
  5. Now you should try to touch the toes of both legs together. Both thighs should be touching each other from the inner side.
  6. Once you start feeling comfortable lift your hands and place them on your respective knees.
  7. Lengthen up your spine and keep your chin parallel to the ground.
  8. Close your eyes and breathe in and out. Keep your body relaxed, and focus on the flow of prana (breath) through the body.
  9. Hold this position for as long as you can. I usually hold this for 5 minutes.
  10. To come out of this pose, Keep the palms of your hands on the ground close to the pelvis area. Bend yourself a bit to the right side and move your left leg under your buttocks in front of your body. Follow the same for the right leg by bending to the left side.
  11. Open your eyes and relax.
Credit – Narendra Modi,

Benefits of Vajrasana | Thunderbolt Pose

  • Aids Digestion – Vajrasana helps to improve slow digestion thereby helping to reduce toxins from the body. It helps to reduce acidity and gas problems.
  • Increases Strength – Sitting in this pose, tones muscles of the thighs and calves.
  • Helps in reducing Sugar level – During practice of pose, abdominal organs lever and pancreas are simulated. Simulation causes organ’s capability to manage normal sugar level.
  • Reduces low Back pain – Lenghtening and stretching of spine causes reduction in pain of back caused by excessive seating. It is helpful in relief for Sciatica patients.
  • Improves Sleep – Due to medidtaitive effect of pose, it helps in increasing melatonin levels. Insomina patients are advised to perform this pose regularly before going to sleep.


If you are feeling lot of strain on shin bone, get back pose of dandasana, wait for pain to fade and again try this pose. In the beginning of your yoga journey, you might find this pose difficult but with everyday practice I am sure you’ll master it.

People with knee or ankle strain should avoid this pose. If you have undergone any back or knee, harnia surgery don’t perform thunderbolt pose. Consult your doctor or yoga practitioner in case of any doubts.


Now that you are well aware of steps, benefits, precautions of performing thunderbolt pose, give it a try. You can practice this pose at the start of yoga session in morning or evening. You will observe its effects within 15 days. Best luck.!


What is Thunderbolt pose good for?

Thunderbolt pose is basically a meditative pose designed for increasing concentration. It aids in improving quality of sleep, low digestion problem by increasing more blood flow to abdominal area. Patients suffering from Insomnia, High Blood Pressure, diabetes are benefitted most by this pose.

What are other names of thunder bolt pose?

Thunderbolt pose is also known as Diamond pose or Vajrasana or admant pose.

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