Thunderbolt (Kneeling)

How to

1. Begin by kneeling on the floor with your knees together and feet hip-width apart, tops of your feet resting on the ground.
2. Sit back gently onto your heels, ensuring that your big toes are touching and your heels are slightly apart.
3. Place your hands comfortably on your thighs, palms facing down, and relax your shoulders away from your ears.
4. Engage your core slightly by drawing your navel towards your spine for support and maintain an upright spine.
5. Lengthen through the crown of your head, keeping your chin parallel to the floor and aligning your head and spine.
6. Bring awareness to your breath. Inhale deeply through your nose, expanding your abdomen, and exhale slowly, releasing tension.
7. Fix your gaze softly at a point on the floor in front of you for focus and concentration.
8. To exit, gently lean forward and shift your weight onto your hands and knees, coming into a tabletop position.

Benefits

• Improves digestion by enhancing blood flow to the abdominal region.
• Promotes better posture by aligning the spine and strengthening the back muscles.
• Calms the mind and reduces stress through focused breathwork and grounding.
• Relieves lower back pain by stretching and relaxing the lumbar region.
• Increases flexibility in the knees, ankles, and feet.
• Encourages mindfulness and body awareness, fostering a sense of inner peace.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher