Common name: Hero or Thunderbolt pose
English: vajra=thunderbolt; asana=pose
Kneel up on a mat with knees together, using a blanket to pad the knees. Draw the feet apart so that they are wider than the hips. Toes are flat if this is comfortable, but can be tucked under in cases of cramp.
On an exhale, engage core muscles, lean forward a little and begin to lower the hips between the legs. If the hips do not settle comfortably on the mat, place a block between the feet to raise the hips, but ensure you are sitting evenly on the sit bones. Draw the calves away from the thighs and draw the upper thighs inward. Rest hands on the thighs.
Breathe into the spine drawing it up from the pelvis and creating space. Engage the shoulders taking them back and down. Chin is parallel to the floor. Close the eyes and focus on the breath. Stay in the pose for 5 breaths or about 30 seconds.
With regular practice you will be able to extend the time in the pose.
To come out of the pose, lean forward and place hands on the floor, lift the hips and either roll over on crossed ankles or draw your lower legs through to a comfortable seated position with legs straight out. Ease out the legs, by rolling or bouncing them gently on the mat. Massage the legs and feet.
Stretches knees ankles and feet; helpful as a counterpose to standing and walking; alternative position for meditation; supports breath-focused concentration.
Contraindications and Cautions
knee or ankle problems
headache and migraine
This pose can become more accessible over time, work slowly ad use props to support.
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