Thunderbolt Pose | Strengthen Your Pelvic Floor and Boost Digestion

Yoga is known to bring powerful, positive effects to the mind and body. Taking the Thunderbolt pose, for example, can heal symptoms of indigestion and stimulate the digestive system to promote better function.

While the physical benefits of yoga foster strength and tone, different poses and postures practiced in a yoga routine can also bring about various mental health benefits and boost mood.

Thunderbolt Pose (Vajrasana)

Whether you know it as Diamond pose, Vajrasana, or Adamantine pose, thunderbolt pose is a powerful pose practiced by beginners and more advanced yogis as a warm-up or cool-down posture during a yoga routine.

Thunderbolt pose helps to activate and balance the Third Eye Chakra and the Root Chakra. The healing nature of the thunderbolt pose makes this posture an effective one to heal the body from within.

Thunderbolt Pose Directions:

The following directions will guide you through your practice of the thunderbolt pose:

  • Start by kneeling down on your mat with your legs behind you and your feet together with your buttocks in between your heels. Your thighs should rest on your calf muscles.
  • Place your hands on your knees, palms facing up or down and shift your gaze forward.
  • Gently close your eyes and focus on your breath as you inhale and exhale.
  • Hold this position for about 5 to 10 minutes.

Benefits of Thunderbolt Pose:

Thunderbolt pose brings various benefits to the body with the main benefit being that this pose heals symptoms of indigestion and other digestive problems.

Added benefits of practicing the thunderbolt pose include the following:

Thunderbolt Pose Precautions:

As with most exercises, make sure to consult your doctor before trying out something new, especially if you are recovering from any injuries or suffer from any chronic conditions.

It is best to avoid the thunderbolt pose under the following conditions:

  • Varicose veins
  • Hernia
  • Arthritis in the knees
  • Hamstring or calf injuries
  • Intestinal ulcers
  • Injury to the ligaments in the ankles or knees
  • Knee surgery

Thunderbolt Pose Recap:

While thunderbolt pose is safe for yogis at any level of their practice, it is important to take the necessary safety measures in order to avoid serious injuries to the body.

If you are pregnant and have been given the green light by your doctor to practice this pose, make sure to keep your knees slightly apart in order to avoid putting pressure on your abdomen.

Beginners have the option to add little stretches in between the pose, especially if the legs start to cramp or begin to ache. It is recommended for beginners to take this pose slowly and work towards building strength in their muscles as they try to layer up and challenge themselves.

Updated by Siya Rajan on 06/27/2018

The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.


Courtesy The Yoga Institute, Santacruz (E), Mumbai

Vajrasana. (n.d.). Retrieved from

Mehdi, S. (n.d.). How To Do The Vajrasana And What Are Its Benefits. Retrieved from