Vajrasana: How to Sit in Thunderbolt Pose

Yoga poses 4 illustrations Updated 2 Nov 2026

Vajrasana is a kneeling pose: the seat rests on the heels, the knees stay close, the insteps lie flat and the back rises straight. Vajra means thunderbolt or diamond, so it is called thunderbolt pose or diamond pose in English. It is the one asana traditionally practised straight after meals.

Here is how to do vajrasana step by step, how to use props if the knees or ankles complain, why it is linked with digestion, the benefits people describe, and who should choose a different seat.

Sanskrit: Vajrasana (vajra: thunderbolt, diamond)
English: Thunderbolt pose, diamond pose
Level: Beginner
Hold: 1 to 10 minutes
Special use: After meals, 5 to 10 minutes
Adapt if: Knee pain, ankle stiffness

Vajrasana yoga pose step by step

Come onto both knees, knees side by side, big toes crossing or touching.
Let the heels move slightly apart so they form a cradle.
Lower the buttocks to rest on the heels.
Rest both palms face down on the thighs.
Lengthen the spine, relax the shoulders and keep the chin level.
Breathe slowly for one to ten minutes.
To exit, tip forward onto the hands and extend each leg behind you in turn.

Vajrasana (thunderbolt) in pictures

Vajrasana thunderbolt pose from the side, kneeling with hips on the heels and a straight spine — Level
Beginner
Hold
1 to 10 minutes
Works on
Posture, knees
Thunderbolt pose from the side: knees together, buttocks resting on the heels, spine and head in one upright line.
**Teacher's cue:** Lift the crown and let the shoulders settle down and back.

Supported vajrasana with a cushion between the calves and thighs to ease the knees — Level
All levels
Hold
3 to 5 minutes
Works on
Knee comfort
A cushion or folded blanket between the calves and thighs takes pressure off tight knees.
**Teacher's cue:** Add height until the knees feel no strain at all.

Rolled towel under the ankles in vajrasana to ease stiff ankles and feet — Level
All levels
Hold
3 to 5 minutes
Works on
Ankle comfort
If the fronts of the ankles ache, a rolled towel under them lifts the feet and eases the stretch.
**Teacher's cue:** Place the towel under the ankle joint, not the toes.

Sitting in vajrasana after dinner near a dining area for comfortable digestion — Level
Beginner
Hold
5 to 10 minutes
Works on
Digestion comfort
Five to ten minutes in vajrasana after a meal is an old habit many families still follow.
**Teacher's cue:** Breathe slowly into the belly and keep the back upright.

Vajrasana names and searches

Vajrasana yoga, yoga vajrasana, vajra asana and vajrasana asana all name this seat. In English it is thunderbolt pose yoga or diamond pose yoga, and some charts write vajrasana thunderbolt pose yoga. A vajrasana yoga pose step by step guide is mostly about props, because the shape is simple but the knees and ankles need time. Vajrasan mein baithane ke fayde, the Hindi question about its benefits, is answered below.

Why vajrasana is done after meals

Most asanas need an empty stomach, but vajrasana is a gentle, upright seat with no pressure on the belly, so tradition recommends it after eating. An upright posture after meals may help some people with heaviness and reflux compared with slumping or lying down. A small walk works similarly. There is no strong evidence for larger claims about digestion; treat it as a comfortable habit.

Benefits of vajrasana

An easy, stable seat for breathing practice and meditation.
Encourages an upright spine.
Gently stretches the thighs, knees and ankles.
A traditional after meal seat that many find comfortable.
The base for other poses like camel, child pose and mandukasana.

Who should adapt or avoid it

Use props or skip vajrasana with knee injuries, recent knee surgery, ankle problems or varicose veins that ache in the pose. If your feet go numb, come out, stretch the legs and try again with more height under the hips. Pregnant women can use it with the knees slightly apart and a cushion under the seat.

A simple test: if you cannot sit for one minute without pain even with props, use a low stool or a chair for after meal sitting instead.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.