Vajrasana (Thunderbolt pose) benefits and steps

• Sit down on the ground with your knees bent
• The big toes of your foot should cross each other whereas the sole of your foot should be apart
• Gently put your body in such a position that your buttocks touch your heels and your thighs rest on your calf muscles.
• Put your hands on your knees.
• Keep your head and spine straight but do not stress yourself too much.
• Do not bend your spine backward
• Close your eyes and let your body relax. Just breathe in and out slowly
• Practice the asana as long as possible. Especially, just after you have taken your meal
• If you don't feel comfortable at first, start with at least 5 minutes daily and gradually increase the time. 

Asana to do before Vajrasana (Thunderbolt Pose)

The following asanas can be done to prepare your body for Vajrasana, though it is best not to do these poses after a meal. 

• Half Locust Pose (Ardha Shalabhasana)
• Locust Pose (Shalabhasana)

Asanas to do after Vajrasana (Thunderbolt Pose)

The following poses can be practised after Vajrasana:

• Crocodile Pose (Makarasana)
• Child Pose (Balasana)
• Corpse Pose (Shavasana)

There are numerous benefits of practising vajrasana:

• It helps your body to digest food properly
• Prevents acidity and ulcers
• Relaxes your back, shoulder and neck muscles
• Helps relieve lower back pain and sciatica pain
• Strengthens your pelvic muscles
• Helps to relieve labour pains and menstrual cramps.
• Relaxes your nerves and calms your mind
• Helps you to relieve stress and anxiety

• If you feel pain in your thighs, put your knees slightly apart while maintaining the posture.
• Some people may feel pain in their ankles while doing this posture. To relieve this pain, stretch your legs forward. If the pain or stiffness persists, shake your legs and begin the asana again.
• In order to make vajrasana more comfortable, you can place a folded blanket or a small blanket in between your ankles and buttocks. 

The following precautions should be taken before practicing vajrasana:

1. Avoid practicing vajrasana if you are suffering from a spinal disorder.
2. If you are suffering from hernia, intestinal ulcers and other intestinal diseases, it is best to seek professional guidance before practicing this posture.
3. Your back muscles will take time to strengthen. Be patient and don't push yourself to practice this asana for a long duration at once.
4. Do not practice this posture if you have undergone a knee surgery recently.
5. Pregnant women are recommended to keep their knees slightly apart while practising this posture.