Mobility · Yoga
Thunderbolt Pose
Thunderbolt Pose is an upright kneeling seat with your hips resting on your heels. It practices seated posture while gently stretching the fronts of your ankles and thighs.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Kneel on your mat with your knees comfortably close together, shins parallel, and the tops of your feet flat.
- Lower your hips onto your heels.
- Rest your hands lightly on your thighs.
- Hold the seated position with your spine comfortably upright.
- Place your palms on the floor in front of your knees.
- Lift your hips away from your heels into a hands-and-knees position.
Form cues
- Let your shoulders soften.
- Keep your chin level.
- Breathe slowly without holding your breath.
Common mistakes
- Overarching your lower backBring your ribs over your pelvis instead of pushing your chest forward.
- Rolling your ankles outwardKeep your feet aligned with your shins rather than letting them flare sideways.
Safety
Deep knee bending and pressure across the tops of your feet can irritate your knees or ankles. Forcing the seat lower or staying through discomfort can increase that strain.
- Place a folded blanket between your thighs and calves if sitting fully on your heels feels strained.
- Use padding beneath your knees on a firm floor.
- Leave the pose if you feel joint pain, numbness, or tingling.
If you have a knee or ankle injury, recent surgery, or persistent pain when kneeling, ask a physiotherapist or doctor before trying this pose.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Knee Pad (optional)
- Yoga Mat
Sets and reps
- Sets
- 2–3
- Target
- 20–30 seconds
- Rest
- No rest timer
Start with short holds rather than trying to sit for several minutes.