Vajrasana (Thunderbolt Pose) 

What is Vajrasana?

Vajrasana (Thunderbolt Pose) is a simple kneeling yoga posture that promotes digestion, improves posture, and calms the mind. It is often used for meditation and breathing exercises due to its grounding and stable position.

The name Vajrasana comes from the shape it takes—a thunderbolt or a diamond. The pronunciation of this pose is vahj-RAH-sah-na.

While its usage varied, the name Vajrasana refers to a meditation seat from the Middle Ages. The Vajrasana, or Adamantine Pose, is a comprehensive pose that you can effortlessly perform while still obtaining several advantages.

Vajrasana is the Sanskrit name for a sitting yoga pose. This position has been shown to aid digestion and provide a deep stretch to the quadriceps and tops of the feet. Vajrasana is commonly used as a meditation pose and is a transitional or resting pose between asanas.

Vajrasana has been said to activate the vajra Nadi, a system of pathways through which prana moves throughout the body. The vajra nadi aids in the activation of Meditation energy in addition to aiding in digestion. Therefore, one of the best poses for increasing Agni (digestive fire) is Vajrasana.

What are Vajrasana’s various names?

The additional names for Vajrasana include:

• Adamantine Pose
• Diamond Pose
• Pelvic Pose
• Thunderbolt Pose
• Kneeling Pose

What Are Vajrasana’s Health Benefits?

Enhances the Digestive System

Vajrasana improves blood flow to the stomach while minimizing blood flow to the legs and thighs, which benefits the digestive system. This improves our bowel motions and helps us overcome constipation. Additionally, Vajrasana helps relieve acidity and gas. It ensures that our bodies more efficiently absorb nutrients.

Reduces Pain in the Low Back

Vajrasana relieves pain and stiffness by strengthening the lower back muscles. Additionally, it aids with sciatica pain treatment.

Reduces Pain from Rheumatic Disease

Vajrasana helps to improve the flexibility of our legs, feet, hips, ankles, and knees. This aids in the relief of rheumatic pain based on stiffness in certain areas.

Reduces tension and anxiety

Your mind can relax and let go of any negative ideas it may have been holding because of the repetitive breathing technique. Additionally, healthy digestion relieves any physical discomfort you may be experiencing, putting you in a positive, relaxed state that allows you to ignore the stressful parts of life and focus on the enjoyable ones.

Enhances posture

Maintaining a straight back at all times is one of the requirements of Vajrasana. As a result, you can maintain the posture for longer periods and derive greater benefits from it. Your posture will improve if you practice this pose every day, since it will condition your back to be stretched all the time.

Aids in losing weight

Redirecting blood flow from the legs to the pelvic area improves the body’s digestion, as indicated earlier. Improved digestion suggests more effective breakdown of nutrients, which slows the accumulation of fat. For better results, make Vajrasana a regular part of your life if you’re attempting to lose weight.

increases the capacity for concentration and focus

This asana requires deep, concentrated breathing, which allows you to give your breath your whole attention. Even if you are not closing your eyes and concentrating on an outside object, it will still function in the same manner. It enables your brain to concentrate on one thing at a time without being distracted.

Reduces Obesity

Vajrasana aids in the reduction of abdominal fat and enhances digestion. It has been shown to help people reduce their body mass index (BMI) and lose weight.

lessens the intensity of menstrual cramps

Periods are a common occurrence. Every young woman experiences this process every 28 days. On the other side, period cramps can occasionally be painful. This pose relaxes the hip and waist area, which helps to ease menstrual symptoms.

What are the Vajrasana preparatory poses?

• Sukhasana
• Shishuasana
• Pawanmuktasana

Vajrasana video

How Is Vajrasana Pose Performed?

• Stretch your legs out in front of you while you sit.
• Now, sit on your knees with both legs bent. Put your hips on your heels so that your big toes contact at the rear and your toes point out behind you.
• In order to prevent ankle pain, it could be necessary for beginners to place a cushion under their feet.
• In a situation of knee pain, you may also decide to position a blanket or pillow beneath the knees and above the feet. Remember to see your doctor if you have any special medical conditions.
• On the area formed by the split heels, take a comfortable seat.
• Keep your spine, neck, and head in a straight line. Place your palms facing up on your thighs.
• If you are an expert yoga practitioner, hold this pose for around fifteen minutes while breathing deeply and deeply. Depending on how comfortable they are, beginners can start in around 30 seconds.
• Exhale and relax.
• Make your legs straight.

What are the Vajrasana follow-up poses?

• Paschimottanasana
• Baddha konasana

How can the Vajrasana position be improved to be more comfortable?

Ask your yoga instructor to confirm that you are doing the Vajrasana pose correctly if you find it uncomfortable. Among the methods you could use to reduce pain are:

• Consider placing a folded blanket or other uniform padding beneath your shins if you have ankle pain. Your toes should hang off the back of the blanket.
• If you have knee pain, you might want to tuck a folded or rolled blanket or towel behind your knees and place it across your calves.
• Place a yoga block horizontally between your feet if you’re having trouble sitting. You can relieve pressure on your ankles and knees by bearing part of your weight.

What kinds of Vajrasana are there?

Three varieties of Vajrasana exist:

• Supta Vajrasana
• Supta Vajrasana Ashtanga/Laghuvajrasana
• Supta Urdhva Pada Vajrasana

Supta Vajrasana

What Does Supta Vajrasana Mean?

• Supta means “sleeping,” “reclined,” or “supine” in Sanskrit. The Latin word supinus, which means “lying on the back,” is where the word “supine” originates. Supine and Supta may have a common founder. Asana is a yoga pose, and Vajra is a thunderbolt. As a result, it is referred to as Supine Thunderbolt Pose, Sleeping Thunderbolt Pose, or Reclined Thunderbolt Pose.
• Vajra is also the name of a Nadi that regulates the sexual organs’ movements. As a result, this yoga stance gives the practitioner the ability to master sexual activity.

Benefits of Supta Vajrasana

Regular practice of Supta Vajrasana yoga has a number of advantages. Among them are the following:

Stretches the Body

In basic terms, Supta Vajrasana can stretch several of your body’s muscle groups. It can also stretch the muscles in your thighs, back, chest, and belly. Additionally, this tones the muscles and increases the body’s flexibility.

Enhances Respiratory Conditions

The pose increases the passage of oxygen into your respiratory system by opening your chest. Thus, respiratory conditions like asthma are aggravated. It can also enhance your cardiovascular well-being.

Enhances Digestion

Sleeping Thunderbolt, Constipation, and other digestive problems can also be relieved with a pose. This occurs as the pose enhances blood circulation and provides a mild massage of the abdominal organs.

Adjusts Posture

Stretching your back also improves the alignment of your body, correcting any poor posture that may result from a sedentary lifestyle.

Strengthens the hips, thighs, and ankles

Regular practice of Supta Vajrasana yoga is thought to strengthen your thighs, ankles, and hips. This occurs as a result of increased blood flow, which improves the muscles’ oxygen supply. You are less likely to get hurt if your lower body is strong.

Calms the Mind

The position can successfully reduce tension and anxiety because it also emphasizes deep breathing and relaxation. Additionally, the daily exercise increases brain blood flow, which helps to relax the mind and relieve tension.

Enhances Sexual Well-Being

By strengthening the reproductive organs in both men and women, this yoga can also improve your sexual health. The hormones that boost sexual performance are also activated by the stretching of the genital organs and reduced tension.

In addition to the previously mentioned, Supta Vajrasana helps with:

• Avoiding cholesterol.
• lowering the chance of heart-related illnesses.
• improving the liver and kidneys.
• controlling the adrenal glands’ activities.
• enhancing self-awareness and confidence.

What Are the Supta Vajrasana Preparatory Poses?

One should become comfortable in the Thunderbolt Position before attempting the Reclined Thunderbolt Pose.

How is Supta Vajrasana performed?

• In Vajrasana, take a comfortable seat.
• With your fingers pointed forward, keep your palms on the floor next to your buttocks.
• Flex back slowly, placing the right elbow and forearm on the bottom.
• Arch your back and slowly lower your head to the ground. Place your hands on your thighs.
• Make an effort to keep your lower legs in contact with the ground. Spread your knees if needed.
• Make sure you don’t appear to be overstressing your leg muscles and ligaments.
• Shut your eyes and let your body relax.
• In the last posture, take slow, deep breaths.
• Breathe in, let go in the opposite direction, use your elbows for support, and raise your arms so that your top is higher than your bottom.
• Next, gradually return to the beginning position after shifting the weight on the right arm and elbow by slipping the body.
• You risk moving the knee joints if you straighten your legs before leaving the final posture.
• Once you have mastered it, repeat this technique four or five times, then increase the time by eight or ten times.

Supta Vajrasana variation:

Eka Pada Supta Vajrasana, also known as Single Leg Reclined Pose, is one version of this pose. In this variant, one leg is stretched out while the other is positioned beneath the body.

Supta Vajrasana Precautions:

Before performing Supta Vajrasana, take into consideration the following factors to prevent any difficulties or injuries:

• This yoga pose is not recommended for pregnant women.
• Additionally, anyone with sciatica or any other spine condition will find this stance uncomfortable.
• After eating, you should avoid doing this yoga as well as other postures like Supta Urdhva Pada Vajrasana and Purna Supta Vajrasana. After a meal, only Vajrasana can be done.
• To exit the pose, avoid extending your legs first as this could cause your knee joints to buckle.
• Supta Vajrasana should not be performed by anyone with excessive blood pressure.
• You should avoid doing this yoga position if you are menstruating.

Supta Vajrasana Ashtanga/Laghuvajrasana

What Does Supta Vajrasana Mean?

• Supta means “sleeping,” “reclined,” or “supine” in Sanskrit. The Latin word supinus, which means “lying on the back,” is where the word “supine” originates. Supine and Supta may have a common origin. Asana is a yoga pose, and Vajra is a thunderbolt. As a result, it is referred to as Supine Thunderbolt Pose, Sleeping Thunderbolt Pose, or Reclined Thunderbolt Pose.
• Vajra is also the name of a Nadi that governs the sexual organs. As a result, this yoga stance gives the practitioner the ability to master sexual activity.
• Even though this Supta Vajrasana has fourteen variations, you can tone your body by practicing and mastering just one. Supta Vajrasana is a contemporary, reclining variation of Vajrasana in which the rear rests on the ground while the upper body reclines backward. With the palms facing up, the arms are placed on the ground next to either side of the trunk.

Benefits of Laghuvajrasana

• Spinal mobility is enhanced by this posture.
• opens the quadriceps, psoas, chest, and throat.
• strengthens the support muscles in the abdomen and spine.
• You can strengthen your legs as needed for deeper back bends by practicing this pose.
• It opens the chakras of the throat, heart, and third eye.

How to do Laghuvajrasana:

• With your thighs perpendicular to the floor, begin by kneeling.
• As you return to Camel Pose, raise your chest to stretch your spine.
• Grab your ankles with your hands.
• Lift your head back.
• Tilt your head back and gradually lower the crown to the floor to achieve a backbend using the control that comes from grounding through the legs.
• Throughout, keep your arms outstretched and grip your ankles.
• To exit, contract your core and return to a kneeling position.

Modifications and Variations for Laghuvajrasana:

• You’ll need to practice this stance. There are methods to deepen it once you can perform it with proper form.
• If you have trouble lowering yourself all the way or getting back up, only lower yourself partially and hold before rising.
• Placing the object beneath your head is an additional adjustment

Try this variation if your back is more flexible:

• As you recline, place your hands on your thighs rather than your ankles.
• Move your hands down your thighs to your knee as soon as your head touches the ground.
• This version of the role is more severe. Your head could fall between your feet if you keep your hands on your thighs.

Common Mistakes while doing Laghuvajrasana:

To perform this stance correctly, stay away from these mistakes.

Trying Before You’re Ready

• Only those who have a lot of experience with back-bending should attempt this difficult pose. When performing this pose for the first time, a yoga instructor should guide you.

Lower Back Crunching

• To lengthen the spine and avoid crunching the lower back, make sure to keep the glutes supple and the chest moving upward.

Laghuvajrasana Safety & Precautions:

• If you haven’t mastered the Camel stance, don’t attempt this contemporary stance.
• If you have knee, neck, or back conditions, avoid it.

Supta Urdhva Pada Vajrasana

Supta Urdhva Pada Vajrasana: What is it?

Supta Urdhva Pada Vajrasana, also known as “Sleeping-Upward-Leg-Thunderbolt-Pose,” is a contemporary spinal twist pose that helps you preserve the flexibility you’ve gained from your yoga poses.

Supta Urdhva Pada Vajrasana’s advantages

• increase the spine’s and hips’ flexibility.
• The quadriceps muscle is stretched.
• makes the lungs stronger.

How is Supta Urdhva Pada Vajrasana performed?

• Start with “Staff Pose,” also known as Dandasana, which is sitting on the ground with both legs out in front of you.
• Square your hips and bend your left leg back.
• Next, take a breath, move your torso to the right, and bend your right leg into a half-lotus position.
• Next, release your breath, reach your right arm around your back, and use your thumb and first two fingers to grasp your right big toe.
• Raise your free hand.
• Take five deep breaths while maintaining the stance.
• As you inhale, straighten your back.
• Try to turn back even further as you exhale.
• When you look back over your shoulder, be sure to tuck your chin in just a little.

Supta Urdhva Pada Vajrasana Contraindications and Cautions:

If you have tight adductors or knee problems, avoid this position.

What Safety Measures Should I Take When Doing Vajrasana?

It’s crucial to keep these safety measures in mind if you want to get the most out of Vajrasana:

• When performing Vajrasana, one should not rush.
• You shouldn’t be too concerned if you have problems with your spinal cord, especially the lower vertebrae.
• If you suffer from intestinal ulcers, hernias, or other conditions affecting the small and large intestines, please complete Vajrasana training under medical care and advice.
• Before progressively lengthening this posture, let the strength of the back muscles gradually increase.
• Anyone with a bone condition should avoid doing this pose.
• Stop right away if you start experiencing vertigo, back pain, acne, or increasing knee or other body part pain.
• Take this stance and see a physician.
• A Vajrasana Yoga practitioner should keep an eye on overweight people so they can receive immediate assistance if something goes wrong.
• Pregnant women should avoid this Vajrasana pose.

What Are the Vajrasana/Diamond Pose Asana Contraindications?

Vajrasana should be done carefully if you have stiff joints or have trouble moving. Shift your weight to your heels gradually. To avoid putting additional strain on your knees, divide your weight equally between your hands and shins. Practice this stance with caution, at least initially.

• Injured Ankles or Knee Ligaments: If the knees and ankles are not flexible, this position may be taxing on them. This position is not for you if your ankles or knees have damaged ligaments.
• Hernia or Ulcers: Before performing this pose, anyone with intestinal hernias or ulcers should get medical advice and help, and they should do so under the guidance of a qualified yoga instructor. Because of the pressure this stance places on the anus, the intestine may be overworked.
• Runners with Hamstring or Calf Injuries: You should stay away from this if you have hamstring or calf injuries.
• Knee Arthritis: People with severe knee arthritis should not perform this workout.

Conclusion

Vajrasana is a reasonably easy kneeling pose that helps with constipation, hypertension, and digestion, among other things. Consult your physician before starting a yoga program. Consider eliminating Vajrasana from your practice if you have certain conditions, such as knee or spinal cord problems or problems with your large or small intestine.

FAQs

References

• Frothingham, S. (2024, September 19). Health benefits of the vajrasana pose and how to do it. Healthline. https://www.healthline.com/health/benefits-of-vajrasana
• The yoga institute. (2022, July 4). Vajrasana – The Adamant Posture – The Yoga Institute. The Yoga Institute. https://theyogainstitute.org/how-to-do-vajrasan
• Vajrasana – The Diamond Posture | Benefits | Learn YogaSanas online | Yoga and Kerala. (n.d.). Yoga. https://www.keralatourism.org/yoga/sitting-postures/vajrasana-the-diamond-posture
• How to do Thunderbolt pose I/ Vajrasana | Exercise video. (n.d.). Fittr. https://www.fittr.com/exercise-video/thunderbolt-pose-i-vajrasana-20298/?srsltid=AfmBOooiEj7w4nCw9urvvayMrsWeIKEuRyYJpYhT2xWPwZMY4aFY6qiq
• Garg, P. (2025, July 30). 8 health benefits of Vajrasana! PharmEasy Blog. https://pharmeasy.in/blog/health-benefits-of-vajrasana/