Gaze ahead, chin levelShoulders softTops of the feet downSpine tall, ribs knitPalms rest on the thighsThunderbolt Pose
Vajrāsana
Read what the gnome says
Thunderbolt Pose! Kneel with the knees together and sit back on the heels, spine tall, hands on the thighs. Toes can be tucked or flat. Pad the knees or ankles if needed. Breathe slowly and steadily. Calm and strong as thunder, gnome.
Works on Quadriceps · Tibialis anterior · Foot muscles
How to do it
- Kneel with the knees together and the tops of the feet flat on the floor.
- Sit back onto the heels, palms resting on the thighs.
- Lengthen the spine, soften the shoulders and breathe slowly.
Common mistakes
- Don’t push through knee or ankle pain: place a cushion between thighs and calves.
- Don’t slump the chest.
- Don’t clench the shoulders.
Benefits
- Stretches the thighs and the front of the hips.
- Opens the chest and eases the back.
- Grounding and calm.
Take care: Go easy or skip if you have knee pain. Pad under the knees and shins with a blanket.
Not medical advice. Ease off if anything feels sharp or wrong.
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