Thunderbolt (hold)

Vajrasana

Yogaeasytimedno equipment

Upright kneeling seat: knees together, tops of the feet flat with soles up and big toes touching, buttocks resting on the heels, spine vertical, hands on the thighs.

How to do it

1. Kneel with knees and ankles together, shins and tops of the feet flat on the floor, soles facing up, big toes touching.
2. Sit back so the buttocks rest on the heels and the thighs rest on the calves.
3. Lengthen the spine vertically, head stacked over the pelvis.
4. Rest the hands on the thighs, palms down (or up), arms relaxed; gaze forward.

Muscles worked

lombari, quadricipiti