Thunderbolt / Diamond Pose (Vajrasana): How to Practise Vajrasana in 3 Easy Steps

November 20, 2025

What Is Thunderbolt / Diamond Pose (Vajrasana)?

Thunderbolt Pose, also known as Diamond Pose or Vajrasana, is a simple seated posture used for meditation, breathing exercises and grounding the mind. The Sanskrit word Vajra means “thunderbolt” or “diamond”, symbolising strength and clarity. This pose supports digestion, improves posture and is often used at the beginning or end of a yoga practice to settle the breath.

When You Should Avoid This Pose

Avoid Vajrasana if you have a knee injury, have recently had knee surgery, have intestinal ulcers, a hernia or a serious back injury. If sitting on the heels causes discomfort, place a block or cushion between the thighs and calves for support.

Watch the Vajrasana video tutorial

If you prefer to learn visually, follow my guided video where I explain how to sit comfortably, how to support your knees and how to use the pose for mindful breathing.

Watch the full tutorial here:

Benefits of Thunderbolt / Diamond Pose (Vajrasana)

Calms the mind and supports meditation
Grounds the body and steadies the breath
Improves digestion by increasing blood flow to the abdominal area
Can relieve bloating and mild gastrointestinal discomfort
Helps ease menstrual cramps and lower back tension
Strengthens pelvic muscles and may support urinary health
Encourages an upright, balanced seated posture

How to Practise Vajrasana in 3 Easy Steps

Inhale and kneel on the floor with your legs together and your big toes touching. Sit back towards your heels, keeping the tops of your feet flat on the ground.
Exhale and lower your hips onto your heels. Sit tall, lengthen your spine and open your chest. Relax your shoulders down your back.
Rest your palms on your thighs. Keep your gaze soft, breathe naturally and stay here for as long as you feel comfortable. This is an excellent posture for slow, mindful breathing.

Common Questions About Vajrasana (People Also Ask)

What is Vajrasana good for?

It supports digestion, improves posture and is excellent for meditation and breathwork.

Can beginners do Vajrasana?

Yes. Beginners can sit on a folded blanket or a block to reduce knee pressure.

How long should I sit in Vajrasana?

Start with 30 seconds to one minute and gradually increase as your comfort improves.

Should Vajrasana hurt the knees?

No. If there is discomfort, place a cushion behind the knees or avoid the pose until you feel supported.

Preparatory Poses