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Thunderbolt Pose
Thunderbolt Pose

Thunderbolt Pose

 Virasana (veer-AHS-uh-mug)

Thunderbolt Pose

Benefits of thunderbolt pose

  • Stretches through quadriceps
  • Massages the calves
  • Encourages passive plantar flexion

Summary of Chair Pose

Thunderbolt Pose, also commonly known as Hero Pose, is a kneeling position, great for stretching tired legs or to be used as an alternative to Lotus Pose (Padmasana) or Cross-Legged Seat (Sukhasana) for meditation practice.

Thunderbolt Pose
Thunderbolt Pose

thunderbolt POSE Tutorial

Thunderbolt Pose

1.) Start in a kneeling tabletop position. Bring the inner knees together while opening the ankles and feet slightly wider than hip width

Thunderbolt Pose

2.)Gradually sink your hips back towards the gap between your feet as you walk your hands closer to your legs

Thunderbolt Pose

3.) Place your hands atop your knees as you lengthen up through the crown of the head. Stack the shoulders above the hips. Squeeze your belly button gently towards the spine and hug your ribs in. Soften down through the shoulders yet lift through the centre of your chest like a proud hero. Lengthen the tailbone towards the ground. Hold for 30-60 seconds.

Thunderbolt Pose
Thunderbolt Pose

Health Benefits of thunderbolt Pose

Thunderbolt Pose for Internal Hip Rotation

While yoga offers many opportunities to open the hips and stretch through inner thighs, there are fewer asanas focusing on internal hip rotation. Rolling the knees towards one another while keeping the feet wide shifts the focus to the outer side of the hip.

Thunderbolt Pose for Finding Inner Peace

Thunderbolt Pose makes a wonderful alternative for those who find meditating in Lotus Pose uncomfortable or downright impossible. If you are planning to stay in this position for longer than a minute, use available props to modify your Thunderbolt Pose.

Contraindications & Cautions

  • Knee and ankle injury
  • Headache

Modifications & Deepening the Pose

Modifying Thunderbolt Pose for Longer Stay

As well as preparing the body for prolonged stay in Thunderbolt Pose, this modification is also suitable in case your sit bones cannot comfortably rest on the floor. Raise your seat by placing a yoga block between your ankles, or by using a rolled up blanket or a small bolster between your shins.

Modifying Thunderbolt Pose for Increased Intensity

If you would like to take Thunderbolt Pose to the next level, consider transitioning to the reclined variation of the pose (Supta Virasana). This variation brings a lot more intensity into quadriceps and stretches the front of your hips.

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