Thunderbolt Pose (Vajrasana): Sitting on the Heels, Tradition, Safety and Options

Vajrasana is a kneeling seat. You kneel, bring the big toes together and sit back on the heels with the spine upright and the hands on the thighs. The name means thunderbolt or diamond, and the posture is among the few that teachers say may be done after a meal, which is why many Indian families know it as the pose to sit in after eating.

That reputation deserves some care. This page explains how to sit, what the tradition says, what it does and does not say about meals, who should avoid the posture, and easier ways to sit. Please also read the safety notes for the whole section.

How to do it

1. Kneel on a folded blanket with the knees together and the tops of the feet flat on the floor. Bring the big toes together, and let the heels fall slightly apart so that the buttocks can rest between them.
2. Sit back slowly until the buttocks rest on the heels. Use a cushion between the calves and thighs if there is any strain.
3. Rest the palms on the thighs, lengthen the spine and keep the shoulders soft and the chin level.
4. Close the eyes or rest the gaze down. Breathe through the nose in an easy, natural way.
5. Stay for a minute or two at first, working up to five or ten minutes if it is comfortable.
6. To come out, lean forward onto the hands, slowly straighten the legs and shake them out.

If you feel pain in the knees or ankles, or pins and needles in the feet, come out at once.

What the tradition says

Vajrasana is named in the hatha yoga texts, including the Gheranda Samhita, where it is among the postures described. Teachers in the Indian tradition say that it may be practised after eating, and that the tight folding of the legs is thought to suit the digestion. This is a traditional teaching and not a medical statement. It also does not mean that a heavy meal followed by kneeling is good for everyone. Modern teachers vary on how long to wait after eating and on how long to sit, and a few warn that it is uncomfortable to kneel on a full stomach. The Ayurvedic medical texts discuss digestion, food and rest at length, as in meal timing, but they do not set out a yoga posture.

Vajrasana and the doshas

Matching postures to doshas is a modern teaching convention that is not laid down in the Ayurvedic medical texts. It has not been tested by research.

• Teachers often suggest vajrasana for vata, which tradition describes as light, dry and unsteady, because the steady seat is thought to ground it. They advise short sits with padding. See vata.
• For pitta, which tradition describes as hot, teachers say a calm seat can help reduce restlessness, but they caution against sitting long after a spicy meal if it brings discomfort. See pitta.
• For kapha, which tradition describes as heavy, teachers may prefer a more active posture, and they sometimes say sitting for long after meals is not for everyone. See kapha.

None of this should override your comfort.

Who should avoid it or take care

• People with knee problems, arthritis, knee injuries or replacements should avoid it unless a doctor agrees, and should not force the knees to bend.
• Anyone with ankle or foot injuries, bunions or pain in the feet should pad the ankles or choose a chair.
• People with varicose veins or circulation problems in the legs, or a risk of blood clots, should ask a doctor first, because it limits flow in the legs.
• Those with sciatica, hip problems or numbness in the legs should avoid long sits.
• In pregnancy, late pregnancy can make kneeling uncomfortable. Ask your doctor.
• Anyone who has had recent abdominal surgery or has acid reflux that is made worse by sitting after meals should avoid it, and see a doctor.
• Anyone with a hernia or severe heartburn should ask a doctor before sitting after food.

A gentler option

Place a firm cushion, a folded blanket or a yoga block between the heels and the buttocks so that the knees bend less. Another useful option is to put a rolled towel under the ankles, which eases the stretch on the tops of the feet. If kneeling is not possible, sit on a chair with the feet flat, or use an easy cross-legged seat on a cushion with the knees supported. For after meals, a short, slow walk, which many traditions also describe, may be more comfortable than kneeling. Keep with the half-strength spirit of exercise by dosha, and sit for shorter periods rather than longer.

What research says

There is little good research on vajrasana. A few small studies of seated and kneeling postures exist, but they are too small and too varied to say much. The claim that sitting in this posture after meals improves digestion or blood sugar is a traditional one and has not been proven. Kneeling puts load on the knees and ankles, and doctors generally advise people with joint problems to avoid it. See a doctor about digestive problems and diabetes.

Making it part of your practice

Many people use vajrasana as a seat for breathing practices such as nadi shodhana and bhramari, since the spine is upright and the base is stable, though a chair is just as good. It is also used for quiet sitting at the end of the day, in the spirit of evening and sleep. Try the yoga sequence tool for a short routine.

The kneeling seat above is described as a tradition, not as medical advice. The medical disclaimer sets out the limits of this site. If anything about your health worries you, speak to a doctor before trying it. A registered Ayurvedic practitioner is the person to see for Ayurvedic treatment.

Frequently asked questions