Seated
Thunderbolt Pose (Vajrasana)
Vajrāsanaवज्रासन· vuj-RAH-suh-nuhthunderbolt or diamond posture
Vajrasana is a simple kneeling seat: you sit back on the heels with the spine tall. Unusually, it can be practised on a full stomach and is traditionally valued as supportive for digestion, making it a favourite seat after meals and for breathwork.
Step by step
- 1
Kneel down
Come to kneeling with the knees together and the tops of the feet flat on the floor, big toes near each other and heels slightly apart.
- 2
Sit on the heels
Lower the hips to sit back on the heels. Rest the palms on the thighs, facing up or down.
- 3
Lengthen the spine
Lift tall through the crown of the head, relax the shoulders down, and soften the face. Breathe easily.
Breath: Slow, natural breath
- 4
Build up the time
Start with about 30 seconds and gradually work up to one, two minutes or longer as the ankles and knees adjust.
Benefits
- Traditionally valued as supportive for digestion
- One of the few poses that can be practised on a full stomach — good after meals
- Traditionally used to ease gas and support the lower digestive tract
- Makes a steady, grounding seat for breathwork and meditation
Common mistakes
- Slumping the spine instead of sitting tall
- Forcing a long hold before the ankles are ready
- Letting the knees splay when they should stay comfortable
Modifications & variations
- Sit on a cushion or block placed between the hips and heels
- Roll a blanket under the ankles if the tops of the feet are tight
- Shorten the hold and build up gradually
Related poses
Video transcriptIn this session, Yoga & You Teaching Faculty demonstrates Vajrasana and explains its digestive benefits and how to build up sitting time.
Hi, welcome to Yoga & You. I am Yoga & You Teaching Faculty and I am a yoga instructor. Today we are going to focus on Vajrasana. Vajrasana is also a comfortable seated position. This is a comfortable cross-legged position; for Vajrasana you sit on your heels, or if I have to show you, you sit on your heels like this, your toes flat, your palms either facing up or down.
Vajrasana is the only asana that you can practice on a full stomach. It is very good to sit in Vajrasana after your lunch or dinner because it aids digestion, it prevents piles, fistula and all other digestion-related problems, and it is also very good for people who suffer from excessive gas problems as well.
You start with 30 seconds, you can move on to one minute, two minutes, and so on, till your ankles get used to it and it completely opens out your ankle, and you can sit for long periods of time without getting uncomfortable.
Thank you.
Frequently asked questions
- Can I do Vajrasana after eating?
- Yes — Vajrasana is unusual in that it can be practised on a full stomach and is traditionally sat in for a few minutes after meals to support digestion.
- My ankles and knees hurt in Vajrasana. What can I do?
- Place a cushion or block between your hips and heels to reduce the load, or a rolled blanket under the ankles. Start with short holds and build up as the joints open.
References
- Hatha Yoga Pradipika — on seated postures for pranayama and meditation. · Classical text — Traditional context for Vajrasana as a meditation seat.