Activity
Vajrasana (Thunderbolt Pose)
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: KG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Pre Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: LKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: UKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Vajrasana (Thunderbolt Pose)
Learning Outcomes
Improve digestion and metabolism.
Enhance focus and calmness of the mind.
Strengthen pelvic muscles and thighs.
Cultivate good posture and body alignment awareness.
Provide a steady seated posture for pranayama or meditation.
Description Of Activity
Starting Position:
Begin by kneeling on the yoga mat with knees together and feet slightly apart.
Sit back so your buttocks rest comfortably on your heels. Heels should be slightly outward, but big toes can touch.
Spine and Head Alignment:
Keep your back straight, head aligned with the spine, and shoulders relaxed.
Rest your hands on your thighs with palms facing downward.
Breathing:
Close your eyes and breathe deeply in a relaxed and controlled manner.
Focus on your breath moving in and out of your body.
Hold the Pose:
Beginners can hold for 30 seconds to 1 minute.
Gradually increase the time to 510 minutes, especially after meals to aid digestion.
Release:
Gently lean forward, lift the hips off the heels, and stretch the legs forward.
Shake out the legs to relieve any tension.
Variations
Supported Vajrasana: Place a small cushion between the calves and thighs for added comfort.
Hand Position Variation: Place hands in Chin Mudra or Anjali Mudra for meditative practice.
Dynamic Vajrasana: Combine with gentle breathing or arm movements to enhance awareness.
Coaching Tips
Ensure knees and ankles are not painful; adjust with props if needed.
Encourage students to keep the back straight and avoid slouching.
Ideal pose for post-meal practice – emphasize this for students.
Useful as a beginner meditation posture – build stillness and patience.
Use calming background music or guided breathing instructions for younger students.
Equipment/Material Required
Yoga mat (non-slip)
Cushion or folded blanket (optional for knee support)
Wall support (optional for beginners needing back support)