Little Thunderbolt Pose

BENEFITS

• Strengthens the legs
• Increases spinal flexibility
• Tones the spinal nerves
• Stretches the abdominal muscles

CONTRAINDICATIONS

• Knee, neck, or low back injuries
• High or low blood pressure
• Headache
• Insomnia

HOW TO

1. Kneel on the floor with your knees hip-distance wide and thighs perpendicular to the ground. Place your hands on your thighs.
2. Slowly lean back while pushing your hips and thighs forward. Come into a deep backbend and rest the crown of your head on the soles of your feet.
3. Slide your hands down to hold onto your knees.
4. Stay in the pose for several breaths. To come out of Little Thunderbolt pose, strongly press the tops of your feet into the floor, and activate your core and legs. Push your pelvis forward and rise up, letting the head be the last to rise.

MODIFY OR REPLACE

Alternatives:

• Ustrasana (Camel pose)
• Urdhva Dhanurasana (Wheel pose)

Modifications:

• Come only halfway down and hold for a few breaths.
• Place a block under the head for support.

SEQUENCING TIPS

Before:

• Ustrasana (Camel pose)
• Matsyasana (Fish pose)

After:

• Vajrasana (Thunderbolt pose)
• Balasana (Child’s pose)
• Paschimottanasana (Seated Forward Bend)

TEACHING CUES

• Push your thighs and buttocks forward.
• Keep your head back as you come out of the pose.

VARIATIONS

• Kapotasana (King Pigeon pose)

WATCH OUT FOR

• Weight bearing on the head