Yoga · 1-5 minutes
Easy pose
A simple cross-legged seat for breathing and meditation that helps you sit tall and calm.
Read more All yoga
Seated & desk
Thunderbolt pose
A kneeling pose that can be done after meals to support digestion and keep the spine upright.
- Sanskrit name
- Vajrasana
- Level
- Beginner
- Hold / duration
- 2-10 minutes
- Best for
- After meals, digestion, and posture
How to do it - step by step
- 1
Kneel on the floor with the knees together and the tops of the feet flat.
- 2
Sit back on your heels with the big toes touching.
- 3
Keep your spine tall, head straight, and shoulders relaxed.
- 4
Place your hands on your thighs, palms down.
- 5
Look forward, breathe slowly, and stay for a few minutes.
Benefits
- May help digestion when practised after meals.
- Strengthens the thighs, knees, and ankles gently.
- Encourages an upright spine.
- A comfortable seat for breathing practices.
Precautions - who should be careful
- Avoid with knee, ankle, or foot injuries; consult a doctor first.
- Place a cushion under the knees or between the calves and thighs if it hurts.
- Come out slowly and stretch the legs.
Easier and deeper versions
- Easier: place a folded blanket under the knees or sit on a block between the feet.
- Deeper: lean the torso forward slightly into a gentle forward fold.
This is general wellness information, not medical advice. Practise gently and never force a pose or hold your breath. If you are pregnant, recovering from an injury, or have a medical condition such as high blood pressure, a heart, spine, or eye problem, check with your doctor and learn from a qualified teacher first.
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