BackbendsIntermediate
Little Thunderbolt
Laghu Vajrasana
Small Thunderbolt drops the crown to the feet while thighs stay vertical, forging tremendous strength for deep backbends.
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How to Perform
- 1
Kneel with knees and feet together, thighs perpendicular, and hands bracing the sacrum.
- 2
Inhale to lift the sternum; exhale to arch back from the upper spine while keeping hips pressing forward.
- 3
Once balanced, release the hands to grip the ankles without letting the knees separate.
- 4
Lower the crown toward the soles, lengthening through the chest and keeping legs fiercely engaged.
- 5
Breathe steadily for 10–15 seconds, then press shins down, lead with the chest, and rise to kneeling before resting.
Benefits
- Tones spinal nerves and strengthens quadriceps to protect the lumbar spine.
- Opens hip flexors, abdomen, and throat for energetic circulation.
- Builds confidence for heavier backbends such as Viparita Dandasana.
Alignment Cues
- Thighs stay perpendicular to the floor.
- Knees and feet remain together.
- Crown rests lightly on the soles with the neck long.
- Shoulder blades draw toward the spine to support the heart lift.
Common Mistakes
- • Compressing lower back
- • Collapsing shoulders
- • Neck strain
- • Holding breath
Contraindications
- • Lumbar disc injury
- • Cervical instability
- • Uncontrolled hypertension or migraine
- • Pregnancy
Recommended Props
BolsterWallBlanket
Tags
AdvancedBackbendsLegsShouldersSpinal ExtensionSpineasana