Vajarasan
(Thunderbolt pose)
Yoga is one of the best ways to soothe, relax, and uplift the trinity of your body, mind, and soul. Yoga heals inside and out. Yoga is one of the easiest and cheapest ways to stay fit and healthy. You can stay fit and healthy by merely practicing a half hour to one hour of yoga is a collection of simple breathing exercises to the most intense exercise that needs months of practice to perform. Every yoga posture includes a lot of hidden benefits. One of the easiest yet very effective yoga postures is vajarasan.
vajarasan is a seated posture that consists of two Sanskrit words. The words Vajra means thunderbolt,Asana is posture.
Hence, this pose is a thunderbolt pose. The name was given after the shape it takes. Practicing this pose will form a shape of a diamond and also help us in building our body as strong and tough as a diamond. Therefore, the name was defined as vajarasan.
Thunderbolt or vajarasan is one of the most practiced yoga by people. This pose can be practiced before or after performing yoga. Practicing before yoga will work as a warmup pose and practicing after the yoga will work as a relaxing pose to calm down your body. practicing such poses will reduce the chances of getting injured. This is such a simple pose and everyone from any age group can practice this pose. This pose can be beneficial in reducing your weight. It stretches your thighs, spine, butts, and back. The stretch will reduce the excessive weight of your body. practicing this asana will give your quadriceps a nice stretch. This posture is very beneficial during meditation. It will help you in deep meditation. This simple pose can be practiced for 15 minutes or more according to your strength. You can practice this posture in the morning or evening after evacuation. This posture can be practiced 15 minutes after dinner for enhancing your digestion. 
Benefits:

• Improve digestion: This pose will help you in improving your digestion. Practicing this pose will massage your abdomen and improve the digestive system. Practicing this pose will enhance the blood flow and hence result in improving digestion. it also eliminates constipation. Practicing this pose daily will prevent ulcers and acidity.
• Strengthen back: This pose gives a good stretch to your back and spine. It will lengthen and strengthen the spine and also improve movability in the back.
• Internal organs: Practicing this posture will help in improving the internal organs. It massages your internal organs and enhances the overall health of the organs. The massage will allow the internal organs to open up and avoid the squeezing of the organs.
• Strengthen pelvic muscles: Practicing this pose will strengthen your pelvic muscles. It provides a good stretch to your pelvis and enhances health and strengthens the pelvic muscles.
• Sciatica: Practicing this pose will help you in curing the problem of sciatica. Sciatica is a condition of the backbone. The pain starts from the back and reached the hips and legs. This posture can cure the problem of sciatica.
• Menstrual cycle: Practicing this posture helps in regulating the menstrual cycle. It reduces the cramps and also helps in menopause. This single pose is beneficial in your complete menstrual cycle.
• Reproductive system: Practicing this posture is very beneficial in the reproductive system. It helps in improving the reproductive system that leads to a healthy pregnancy journey. It strengthens the digestive system by improving blood flow.
• Celibacy: Practicing this posture helps in maintaining celibacy. Practicing this posture will help you to control your feelings, emotions, and sexual desires and thus maintain celibacy.
• Sexual organs: Practicing this posture will help in improving the sexual organs. It massages your sexual organs and improves the health of the sexual organs. It enhances sexual energy in the body and improves sexual performance.
• Blood circulation: Practicing this pose will enhance the blood circulation in your lower abdomen and pelvic. The improved blood circulation thus helps in curing problems like hernia and piles. It will cure many other problems of your lower abdomen such as infection.
• Flexibility: Practicing this pose will enhance flexibility in an individual. This pose stretches your thighs, butts, spine, and back. The stretch will improve the flexibility and mobility of an individual.
• Improve posture: This pose could be beneficial in improving posture. It stretches your back, neck, spine, and shoulder. The stretch helps in improving the posture of an individual.
• Muscle-strengthening: Practicing this posture helps in strengthening the muscles of your legs and thighs. It also improves the blood circulation in the thighs and legs and prevents blockage in the area.

Technique:
Step 1: Stand on the floor on your knees. Your legs must be in the backward direction and your spine must be straight.
Step 2: Sit back on the folded legs. Your hips must be placed on the folded legs. Buttocks should rest on the heels and thighs should rest on your calves.
Step 3: Adjust your pelvis and thighs slightly backward and forward until you feel comfortable.
Step 4: Keep your spine, neck, and head straight and close your eyes. Start inhaling and exhaling and slowly concentrate on your inner self.
Step 5: Focus on your inner self and meditate. Do not force your breathing, keep your eyes closed and relax.
Step 6: Stay in the posture for at least 5 minutes.
Step 7: Relax and get back to the initial position.
Precautions:

• Do not practice this pose if you have just recovered from surgery.
• Do not practice this pose if you are suffering from an abdomen infection.
• Practicing this pose is prohibited in case of a knee injury. practicing this pose may worsen your condition.
• Consult a doctor or yoga instructor before practicing this pose during pregnancy.
• If an individual is suffering from a hernia and piles, he mustn’t practice this pose. he should consult his doctor before practicing the pose.
• People suffering from slipped discs must not practice this pose. practicing this pose can worsen the condition as this posture stretches your back.
• People who are suffering from severe arthritis should not perform this pose.
• People having acute stiffness in the foot, ankle, and knees must not practice this pose.

Props and modification:

• If your find difficulty in sitting on the floor directly, you can place a pillow underneath to support yourself.
• If you find it difficult to stay in the pose for 5 minutes, release the posture early.
• If you can’t keep your back straight, you can support yourself against a wall.