Vajrasana (Thunderbolt Pose)
- Beginner
- Yoga
- Mobility
Vajrasana is a simple kneeling pose where you sit your hips back onto your heels with the tops of your feet flat on the floor. The kneeling position stretches the quads and calves while your spine stays tall and relaxed. Beginners use it as a warmup, a cooldown or part of a recovery flow, held for time.
- Muscles
- Quads, Calves
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Kneel with the tops of your feet flat on the floor.
- Sit your hips back onto your heels.
- Rest your hands on your thighs, spine tall.
- Breathe slowly and hold the position.
Form cues
- Keep your knees together or a fist-width apart.
- Let your shoulders relax down away from your ears.
- Feel the stretch along the front of your ankles and shins.
Common mistakes
- Spine rounds forward instead of staying tall. Lift your chest and stack your spine straight.
- Weight tips forward onto your hands. Keep your weight centered over your heels, not your palms.
- Feet splay too far apart from each other. Keep your feet close together under your hips.
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