Vajrasana / Thunderbolt Pose

Steps to perform vajrasana :

• Step 1 : Sit in staff pose / Dandasana ( as shown in the video )
• Step 2 : Bend the right leg at the knee level slowly 
• Step 3 : Do the same with the left leg by supporting the body weight on the right palm
• Step 4 : Stretch the arms and place your hands on the knees
• Step 5 : In pose, hold it as long as you can
• Step 6 : Move your hands from the knees and keep at the sides
• Step 7 : Take out the right leg slowly by supporting with the left palm
• Step 8 : And then left leg

Things to remember :

• Keep your ankles together and back is straight
• keep your head and neck in a straight line
• While in this pose, you can breathe normally
• Initially, the knees and ankles will ache or pain. While in regular practice, it reduces the pain and at the same time, you can hold in this pose for a longer time
• You can use a small pillow or any soft cloth under the ankles
• This is the only posture you can do after the meals, it stimulates digestion
•  You can do pranayama in this pose or mediation with normal breathe
  

Benefits :

• This pose helps digestion and removes gas-trouble
• Reduces the constipation trouble and other minor or major aliments
• It increases the white blood corpuscles in the body