Open your heart, release fear, & challenge your strength & flexibility with One Hand Graceful Thunderbolt Pose…
One Hand Graceful Thunderbolt Pose (Eka Hasta Laghu Vajrasana) – also known as One-Handed Little Thunderbolt Pose – is a slightly more advanced variation of Little Thunderbolt Pose. In this version, only one hand is used to support the body, creating a greater challenge for the core and back muscles.
Similar to Little Thunderbolt Pose, this pose strengthens the abdominal muscles, back, hip flexors, and legs, while providing a deep stretch for both the front and back of the body. This variation also adds an additional stretch for the extended arm and chest on the extended side. The pose is also thought to aid digestion, open the heart and throat chakras, and calm and focus the mind while building courage and stamina.
Before performing this pose, you should be comfortable in Little Thunderbolt Pose. You may wish to place a bolster or cushion on your heels to support your head if you are new to this pose.
Those with spine, knee, or abdominal injuries or recent surgery to these areas, as well as those who are pregnant, should avoid this pose.
How to Do One Hand Graceful Thunderbolt Pose:
- From a kneeling position, place the hands on the thighs, keeping the shoulders neutral.
- Pushing the sit bones and tailbone forward, inhale, and begin to arch back into a backbend, reaching for your heels as you enter Camel Pose. Breathe deeply and drop the head back, while keeping the hips pressing forward.
- Begin to slowly work your hands towards the knees, lowering the crown of your head towards your heels. Keep your chest and shoulders open and maintain slow and steady breath. Focus on keeping your back long and the front of the body pulling upwards to avoid compressing the lower back.
- Once you are holding behind the knees, release one hand and slowly stretch it toward the wall behind you. You may keep the hand reaching back, or allow the fingertips to find the floor.
- Remain here for about three breaths, then slowly bring your extended hand back behind the knee, and repeat the stretch with the other arm.
- Settle here for three breaths, breathing slowly into the diaphragm and upper abdomen.
- To come out of the pose, work your hands back towards your heels as you move back up into Camel Pose. Lift up to kneeling, then sit back on your heels in Child’s Pose for several breaths to rest and counter the back extension.
Image credit: MrYoga.com
