Vajrasana | Thunderbolt Pose: Full Guide for Yogis

A classic kneeling posture for yogic practices and digestive wellness.

By PRANA EDITORS | Updated: May 30, 2025 

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This is the fourth seated posture in our Pran-Asana Series. So far, we’ve explored Sukhasana (Easy Pose), Virasana (Hero Pose), and Siddhasana (Accomplished Pose)—each suited to different body types and levels of flexibility. Now, we turn our focus to Vajrasana, a high kneeling posture that has been used for centuries in various Eastern cultures in daily life, for prayer, and spiritual practices.

Quick Overview: In yoga, Vajrasana is an ancient and highly revered kneeling posture used for seated practices like pranayama, mantra chanting, bandhas (internal locks), and meditation. In Ayurvedic cultures, it is also practiced after meals to improve digestion.

In This Article: Meaning | Steps | Modifications | Benefits | Precautions | FAQ

We’ll break down the traditional technique for sitting in Vajrasana, explore its meaning and origins, and explain how and when to use it. You’ll also learn about its digestive benefits, common mistakes, contraindications, and modifications with support props and seiza (kneeling) benches.

What is Vajrasana in Yoga?

The word Vajrasana comes from two Sanskrit roots: vajra (thunderbolt, diamond) and asana (seat, posture), giving it its common English names: Thunderbolt Pose or Diamond Pose.

In its classical form, Vajrasana involves kneeling with the knees close together, the feet flat and pointing back, and the buttocks resting on the heels. The spine remains tall, the shoulders are relaxed, and the hands rest on the highs or form meditative mudras like Dhyana Mudra.

There are some variations how Vajrasana is described in ancient texts. For instance:

• In the Gheranda Samhita, the pose resembles what we now call Virasana.

• In Yoga Mimamsa and Hatha Yoga Pradipika, the term is used interchangeably with Siddhasana.

• Yoga Kundalini Upanishad defines it as “sitting with the heels under the penis.”

From the Source: “Siddhasana is performed also by placing the left heel on Meḍhra (above the male organ), and then placing the right one on it. Some call this Siddhasana, some Vajrasana. Others call it Muktasana or Guptasana.” Hatha Yoga Pradipika (2:38-39)

To avoid confusion, this guide follows the interpretation of Vajrasana taught in modern-day yoga classes: kneeling, with the knees together, buttocks resting on the heels, and the spine lifted. This is the form described in books like Light on Yoga and Asana Pranayama Mudra Bandha.

Purpose & Effects: Why Practice Vajrasana?

Vajrasana primarily targets the ankles, knees, and thighs, while gently stimulating the pelvic floor and lower abdomen—areas essential to core stability, digestion, and pranic flow. It also keeps the spine tall without much effort, making it easier to maintain alignment without strain.

Kneeling postures like Vajrasana aren’t always a practitioner’s first choice for breathwork or meditation, especially when compared to poses like Sukhasana or Padmasana. It’s generally chosen when cross-legged sitting is inaccessible due to age, stiffness, or injury.

However, Vajrasana holds deep significance in certain yogic lineages, especially those that focus on energy work. Tantra texts state that this pose helps transmute sexual energy into spiritual energy, directing it upward through the spine into higher chakras.

For this reason, some schools recommend performing specific pranayamas and internal locks—notably Mula Bandha and Uddiyana Bandha—in Vajrasana to channel this unique effect of the posture.

Moreover, this is one of the few asanas you can practice immediately after meals. In fact, it’s still common for people in Indian households to sit in Vajrasana after meals to aid digestion.

This habit is also promoted in many yoga books. For instance, in Asana Pranayama Mudra Bandha, Satyananda Saraswati mentions that “sitting in Vajrasana and performing 100 rounds of (gentle) belly breathing before and after meals can be helpful in digestive disorders.”

Editor’s Note: Vajrasana also influences the Vajra Nadi (a pranic channel associated with Kundalini awakening). That discussion doesn’t fit the scope of this article meant for beginners, but we plan to explore this connection in a future editorial or Substack article.

How to Sit in Vajrasana: Step-by-Step Instructions

Follow these steps to sit in Vajrasana with proper form:

1. Prepare: Roll out your yoga mat and come into a high kneeling position.

2. Position the Legs: Keep the knees close together, and align the ankles directly behind. The tops of the feet should press into the mat, with the big toes touch and pointing inward.

3. Lower the Hips: Using your hands for support, slowly lower your buttocks onto your heels. Your thighs rest on your calves and your sitting bones ground into the heels. Adjust the hips and pelvis to distribute weight evenly on your sit bones.

4. Hands: Rest your palms on your thighs or knee, palms down for grounding or up for receiving. Alternately, you can use them to form Adi Mudra or Dhyana Mudra.

5. Alignment: Keep the spine neutral and drop the shoulders. Stack the shoulders directly above the hips - do this by pressing the hips into the floor and lifting the crown of your head. Drop you shoulders away from the ears and lift your breastbone to open the chest slightly.

6. Face: Keep your eyes closed or half-open. with a soft, lowered gaze. The facial muscles should be relaxed, with no tension in the jaws or brows.

7. Mental Focus: Direct your attention to the lumbar spine and buttocks in asana practice and the Manipura Chakra (solar plexus region) during pranayama and meditation.

8. Exit: To get out of Vajrasana safely, press your palms into the floor besids your hips, lift your glutes, and rise back into a high kneeling position. If needed, come onto all fours (like in Cat-Cow Pose) and stretch each leg behind you to relieve tension.

9. Recover: Rest in Staff Pose or Corpse Pose to let blood circulation normalize in the legs. You can follow Vajrasana with some counter poses if needed.

Vajrasana can be done any time.  You can sit in Vajrasana for up to 5 minutes, depending on your capacity. Beginners should start with a minute and build gradually. Seasoned yogis are known to sit in Vajrasana for extended periods. But this may not be possible for everyone, and it should only be attempted if your lower body has the required strength and flexibility.

Advice for Beginners: Easing into Vajrasana

Most people find Vajrasana uncomfortable at first, often reporting pressure or pain in the knees, ankles, and tops of the feet within just a few minutes. This is perfectly normal. However, it is possible to sit in Vajrasana for longer periods if you gradually build joint tolerance.

To help your body adapt, always use your hands to support your weight while entering and exiting this pose. Start in a high kneeling position, then slowly lower your buttocks toward your heels slowly, using your hands to guide and support the descent.

Whenever the posture becomes uncomfortable, place your hands on the floor and gently lift your hips off the heels to relieve tension in the feet. Then lower back down when you are ready. You can repeat this “lifting and lowering” rhythm several times to sit in Vajrasana for longer.

If you experience aches or stiffness, take a break in Staff Pose (Dandasana), with the legs outstretched. Perform a few ankle rolls, toe and heel lifts, and shake the feet to restore circulation and release muscular tension. It’s also a good idea to follow Vajrasana with one or two counter poses (Malasana, Viparita Karni, Downward Dog) to rebalance the body physically and energetically.

Common Mistakes & How to Fix Them

Mistake	Effect	How to Fix It
Knees too far apart	Poor alignment, more strain on inner knees and ankles	Keep the knees close (four fingers apart) and the ankles together
Feet turned outward or splayed (spread out)	Increased pressure on ankles, unstable base support	Keep the feet straight with big toes touching and the soles facing upward (to the sky)
Sitting without the buttocks touching heels	Imbalanced posture, strain on knees and lower back	Add support (blanket) under the hips and work on your quad and ankle flexibility
Spine rounded or slouched	Chest compression, shallow breathing, stress response	Keep the spine tall and chest slightly open
Shoulders hunched or stiff	Neck and shoulder tension, obstruction to natural breathing	Drop shoulders down, relax arms and place both hands comfortably on the thighs
Leaning forward	Improper spinal alignment, increased knee pressure	Stack shoulders over hips, press the hips down and gently draw spine upward
Holding the pose despite signs of discomfort	Numbness, pins and needles, joint strain, poor circulation	Start with 1–2 minutes and build gradually, exit the pose before pain sets in

Vajrasana Modifications

Using Yoga Props for Support​

Here are prop-based modifications to make Vajrasana more sustainable:

• Knee Mat: Use this to cushion the knees if you have sensitive joints.

• Folded Blanket: Place under the knees or between the thighs and calves.

• Zabuton: Sit on it to reduce pressure on the heels and ankles.

• Yoga Towel: Place a rolled towel under the feet if toes or ankles hurt 

​​Using a Meditation Bench

A seiza bench (also called a meditation bench) is a low, angled seat used in Japanese and Zen traditions. If used to sit in Vajrasana, it lifts the hips while allowing the legs to remain in a kneeling position, reducing pressure on the ankles and tops of the feet.

A prop like this is ideal for beginners, older practitioners, or anyone with limited mobility or post-surgery needs. Plus, it can be paired with a zabuton or soft mat to protect the knees and shins. Overall, it allows for longer, more comfortable meditation or pranayama sessions.

Safety and Contraindications

Vajrasana is contraindicated in the following situations and conditions:

1. Chronic ankle or knee conditions

2. Recent injury or surgery of the lower body

3. Arthritis affecting the knees, hips, or ankles

4. Slipped disc, herniated disc, on severe lower back issues

5. Varicose veins or poor blood circulation in the legs

6. Sciatica, if symptoms worsen when kneeling

There are the widely recognized contraindications of Vajrasana, but there may be more. If you have underlying conditions, it’s best to seek guidance from a doctor and certified teacher.

Is it okay to sit in Vajrasana during pregnancy?

Some experts permit Vajrasana during the first and second trimesters. Others advise caution, as the pose may create strain in the abdomen and pelvic floor. Each body is different, so it’s best to consult a doctor or a prenatal yoga teacher before practicing Vajrasana during pregnancy.

Benefits of Vajrasana (Thunderbolt Pose)

Here are some of the benefits of including Vajrasana in your daily yoga routine:

1. Calms the mind and improves concentration [6].

2. Increases flexibility in the knees, ankles, and hips.

3. Strengthens the legs, especially the thighs and quadriceps.

4. Aids digestion and reduces constipation and bloating.

5. Supports reproductive health and eases menstrual discomfort.

6. Stimulates the Manipura (Solar Plexus) Chakra.

Weight Loss Myth: Vajrasana supports digestion and metabolism, which can indirectly help manage weight. However, it’s a static, seated posture with minimal calorie expenditure, so it cannot lead to weight loss on its own. Nor does it help with spot reduction (e.g., targeting thigh fat). In fact, no yoga pose or workout can specifically remove fat from a chosen area.

Reference Table: Vajrasana At-a-Glance 

Sanskrit Name	Vajrasana (VAHJ-rah-sun)
English Name	Thunderbolt Pose, Diamond Pose
Pose Type	Seated, kneeling
Level	★★☆ Moderate
Physical Focus	Ankles, knees, thighs, pelvic floor
Used for	Pranayama, meditation, prayer
Purpose/Effect	Grounding, digestive, stabilizing
Best For	After meals, those who can’t sit cross-legged
Not Ideal for	Knee or ankle injury, circulation issues
Common Props	Blanket, zabuton, seiza bench

Final Thoughts + What to Read Next

This guide is a part of our Pran-Asana Series, which explores the foundational seated postures used for pranayama and meditation. Next up, we’ll explore the King of Asanas – Padmasana (Lotus Posture) – considered by many to be the most symmetrical and spiritually potent sitting posture in yoga.

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Before you go, here are a few other articles that may interest you:

• How to Sit for Pranayama – First in the Series

• Virasana | Hero Pose – A Kneeling Alternative

• Padmasana| Lotus Pose – Next in the Series

• Savasana or Mritasana | Relaxation Pose