Pose sheet

Little Thunderbolt Pose

Laghu Vajrāsanaलघु वज्रासन

From kneeling, arch your torso until your crown lightly touches the floor.

Open this pose in the 3D body

Steps

Support

Knees, shins, foot tops; light crown contact, hands gripping near knees.

Enter

Kneel hip-width apart, with the tops of your feet grounded.
Place your hands on your hips and lift your sternum.
Arch backward; grip your legs near your knees.
Inhale and slowly lower, keeping your arms straight.
Bring your crown toward the floor until it touches lightly.

Hold

Press knees, shins, and tops of feet into the floor.
Keep your pelvis lifted and your grip firm.
Keep lifting your sternum and lengthening your spine.
Maintain light crown contact and breathe steadily.

Exit

Exhale and press through your legs to lift pelvis and chest.
Return upright; bring your head up last.
Sit back on your heels and pause.

Breathing: Inhale down, exhale up; keep breathing steadily.
Gaze: Toward the space between your eyebrows.
Duration: 5–8 breaths.

Adapt

Adaptations

Partial descentStop at a height from which you can lift back up.
BlockPlace a tall block between your big toes, beneath your crown.
BolsterPlace it behind your feet; touch it lightly with your crown.
BlanketPlace a folded blanket under your knees.

Variations

Ankle-grip variation: grip ankles; nose gaze and five breaths.
Knees-together variation: knees together, hands on knees, crown resting on feet.
Dynamic: five descents; hold the last for five–eight breaths.

Signals of effort

Deep extension of the torso and neck.
Bent knees bearing weight.
Head below the chest, in contact with the floor.
Gravity drives lowering; the legs control both lowering and lifting.