Yoga Poses How to Do Little Thunderbolt Pose (Laghu Vajrasana) in Yoga Proper Form, Variations, and Common Mistakes By Ann Pizer twitter linkedin Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. Learn about our editorial process Ann Pizer Reviewed by Reviewed by Kristin McGee, CPT on September 15, 2020 instagram Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. She is also certified in Pilates and by the National Association of Sports Medicine. Learn about our Review Board Kristin McGee, CPT on September 15, 2020 Print Little Thunderbolt Pose - Laghu Vajrasana. Ann Pizer Targets: Chest, abdomen, quadriceps Equipment Needed: Mat Level: Advanced Little Thunderbolt (Laghu Vajrasana) is included in Ashtanga yoga's second series. The Ashtanga version is done with your hands on your ankles. The variation shown here deepens the intensity of the backbend by bringing the crown of your head to your feet and the hands to your thighs. The Ashtanga version is actually pretty accessible if you are comfortable in Camel Pose (Ustrasana). Lowering backward and lifting up with control really works the thighs. You can use this pose in sequences that are focused on the back, heart openers, and core. To warm up for this pose, it is best to do Sun Salutations and poses that open the hips and chest. Benefits This pose increases spinal mobility; opens the throat, chest, psoas, and quadriceps; strengthens the abdominals and spinal support muscles. Practicing this pose will help strengthen your legs as needed for deeper backbends. It opens the third eye chakra, throat chakra, and heart chakra. Step-by-Step Instructions Begin in a kneeling position with your thighs perpendicular to the floor. Lift your chest to lengthen your spine as you move back to Camel Pose.Bring your hands to grasp your ankles.Drop your head back. With control that comes from grounding through the legs, drop your head back and slowly lower the crown to the ground, coming into a backbend.Keep your arms straight and hold on to your ankles the whole time.To come out, engage the core and draw yourself back up to kneeling. Common Mistakes Avoid these errors to do this pose correctly. Attempting Before Ready This is an intense pose and should only be attempted by students with a strong back-bending practice. You should be coached by a yoga instructor when first practicing this pose. Crunching Lower Back Make sure to keep chest moving up and the glutes soft to lengthen the spine and avoid crunching the lower back. Modifications and Variations This pose will take practice. Once you can do it with good form, there are ways to deepen it. Need a Modification? Camel Pose is a more moderate version and good preparatory pose. If you have difficulty lowering yourself all of the way or coming back up, lower yourself only halfway and hold before coming up. Another modification is to place a block under your head. Up for a Challenge? If you have a bendier back, try this variation: Instead of holding your ankles, keep your hands on your thighs as you drop back.When your head comes to the ground, slide your hands down your thighs toward your knee. This is a tighter version of the pose. Keeping your hands on your thighs means that your head may come to rest between your feet. Safety and Precautions Do not perform this advanced pose if you have not perfected your Camel Pose. Avoid it if you have injuries to your neck, back, or knees. Try It Out Incorporate this move and similar ones into one of these popular workouts: Yoga poses for your quadsHeart opening yoga posesYoga poses for swimmers Was this page helpful? Thanks for your feedback! If you've never tried it before, starting a yoga practice can feel overwhelming. Our email series can get you ready to roll out the mat. Sign up and get started today! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit