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How to Do the Thunderbolt Pose

The Sanskrit word for this pose means both thunderbolt and diamond, each symbolic of eternal strength—a quality this meditative pose can help you achieve.


  • Step 1: Kneel down Kneel down with your toes and knees together and your shins and the tops of your feet resting on the mat.
  • Step 2: Sit on heels Sit back so your spine is straight and your butt is resting between your heels.
  • Step 3: Place hands on knees Place your hands on your knees.
  • TIP: If this is difficult, place a towel or cushioning in between your thighs and calves to elevate your butt. Your knees may eventually allow this pose, but do not strain them.
  • Step 4: Hold pose Hold this pose for a few minutes.
  • TIP: To strengthen the pelvic muscles, carefully recline back—without moving your legs—until your back, shoulders, and head are resting on the mat behind you.
  • Step 5: Release pose Release the pose by bringing your hands to your sides and straightening your legs one at a time.
  • FACT: The Hindu sky god Indra is depicted as a four-armed man on a white elephant carrying a thunderbolt.

You Will Need

  • Comfortable clothing suitable for stretching and moving
  • A calm place where you won't be distracted or disturbed
  • A yoga mat or folded blanket
  • A folded towel

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