THUNDERBOLT POSE (vajrasana)

THUNDERBOLT POSE (vajrasana)

Benefits
• Good posture for meditation and centering
• Conditions pelvic muscles and brings awareness to posture
• Improves and aids digestion
Contra-indications
• Knee injuries or problems like cartilage or ligament tears
• Ankle problems

Step by Step
Vajrasana [vah-jras-anna]
vajra = thunderbolt
1. Slowly kneel onto a mat or blanket. Release toes on the floor and bring big toes together. Rest buttocks onto the soles of the feet. Allow the heels to separate until they touch the sides of the hips. Place palms down onto the knees as the arms drape
2. Observe how the head and spine can naturally balance over the pelvis. If the lower back is arching forward, draw the tailbone slightly under and move the front, bottom ribs slightly down and in. Sit tall with stillness as you relax the eyes and mind. Breath slow and normal for as long as the knees and ankles feel comfortable
3. To exit the pose, slowly lean forward and place hands on the mat. Sit to one side to bring legs forward. Straightened and shake the legs well

Modifications
o If the pose is too deep for the knees, place a thick, firm pillow or folded blanket between the buttocks and heels to decrease how far the hips come down onto the feet
o Place a thin cushion or rolled up towel under ankles if the stretch is too deep for the ankle joint or if the foot muscles are cramping