Gaze back, neck longChest lifts, ribs openHips over the kneesHands on the heelsTops of the feet downLittle Thunderbolt
Laghu Vajrāsana
Read what the gnome says
Little Thunderbolt! Kneel, then lean back and set your hands on the heels. Press the hips forward, lift the chest, and let the head release gently. Thighs active, don't crunch the lower back. Come up slowly with the core. Breathe, tiny thunder gnome.
Works on Spinal erectors · Abdominals · Quadriceps
How to do it
- Kneel with the knees hip-width apart and the thighs vertical.
- Place the hands on the lower back, lift the chest and arch back from the upper back.
- Lower the hands to the heels, keep the hips over the knees, hold and breathe.
Common mistakes
- Don’t drop the head back hard: keep the neck long.
- Don’t let the hips slide back behind the knees.
- Don’t force the arch: lift from the chest.
Benefits
- Opens the chest, front of the hips and shoulders.
- Strengthens the muscles along the back.
- Counters long hours of sitting and rounding forward.
Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.
Not medical advice. Ease off if anything feels sharp or wrong.
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