Thunderbolt / Kneeling / DiamondSave PDF
Vajrasana
vahj-RAH-sah-nah
Improves knee and thigh flexibility
Strengthens pelvic region
Stimulates energetic channels
How to perform Thunderbolt / Kneeling / Diamond
- Sit with your legs folded underneath you, knees touching.
- Bring your big toes to touch and separate your heels. Reach the crown of your head toward the sky.
- Rest your hands on your thighs. Close your eyes.
- Hold the pose and take slow, deep breaths.
Alignment cues
- Bring knees to touch
- Relax shoulders
- Lengthen spine
- Bring toes to touch
- Separate heels
Modification: Separate your knees slightly.
Avoid this pose if you have weak knees.
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Thunderbolt / Kneeling / Diamond (Vajrasana in Sanskrit) is a beginner yoga pose that belongs to the meditation and seated categories. This asana targets knees and quadriceps, and also involves ankles and spine muscles. Thunderbolt / kneeling / diamond strengthens pelvic region; improves knee and thigh flexibility and also stimulates energetic channels. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
