LA

Advancedbackbend

Variations (1)

Little Thunderbolt Pose II

Laghu Vajrasana II · लघु वज्रासन II

Also known as: Laghu Vajrasana II

LaghuSmall / Little·VajraThunderbolt·AsanaPose

Little Thunderbolt Pose II, also called Laghu Vajrasana II is a classical yoga posture. Its Sanskrit name Laghu Vajrasana II translates word-for-word as: Laghu (Small / Little) · Vajra (Thunderbolt) · Asana (Pose). Beginning from a kneeling position, the practitioner opens the chest and stretches the entire front body. The posture works to strengthen the quadriceps, engage the core and stretch the hip flexors. Deep spinal extension. Opens the entire front body. It is particularly valued for building full-body strength and developing greater flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with knee injury and spinal injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

4

Strengthens quadriceps intensely
Deep spinal extension
Opens the entire front body
Builds mental courage
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Never push into pain; use a folded blanket under or between the knees and reduce the depth of the bend.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Limit the depth of the backbend, engage the core actively before moving, and avoid any movement that creates pinching in the lumbar spine.
Neck Injury / Cervical Issues
Looking up, bearing head weight, or unsupported neck rotation can compress cervical vertebrae and irritate nerves.
Do not allow the head to drop back unsupported; keep the chin slightly tucked and look forward rather than up.
Vertigo / Dizziness
Rapid head movements and changes in head position can trigger dizziness and increase the risk of losing balance.
Move slowly, keep the gaze fixed on a steady point, and practise near a wall for safety.

Common Mistakes to Avoid

✕Compressing the lumbar spine — focus on thoracic extension

✕Dropping the head back without control — keep the neck long

✕Splaying the knees wider than the hips

✕Pushing too deep too soon — build intensity gradually

✕Forgetting to breathe or breathing shallowly

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

1Initiate the backbend from the thoracic spine, not the lumbar
2Lift the sternum toward the ceiling
3Keep the gluteal muscles engaged to protect the lower back
4Broaden across the collarbones
5Maintain length in the back of the neck — do not drop the head back

Pose Details

Helps With

strengthflexibilityposture correction

Pose Type

backbend

Body Focus

spinelower bodycore

Focus Areas

strengthflexibility

Yoga Styles

ashtangaiyengar

When to Practice

peak pose

Position

kneeling

Modify If You Have

knee injury

Do not attempt — practice Ustrasana (Camel) as preparation.

Practice Flow

Adho Mukha Svanasana

UP

Upward-Facing Dog Pose

SE

Setu Bandhasana

Camel Pose

LA

This pose

Standing Forward Bend

Supta Matsyendrasana I (Supine Spinal Twist)

Savasana

How to Practice

1

1. Kneel in Vajrasana.

2

2. Knees hip-width apart.

3

3. Hands on thighs. Inhale.

4

4. Exhale, slowly lean back.

5

5. Crown of the head touches the floor behind the feet.

5 more steps remaining

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Frequently Asked Questions

Common questions about Laghu Vajrasana II

What is Little Thunderbolt Pose II?

Little Thunderbolt Pose II, also called Laghu Vajrasana II is a classical yoga posture. Its Sanskrit name Laghu Vajrasana II translates word-for-word as: Laghu (Small / Little) · Vajra (Thunderbolt) · Asana (Pose). Beginning from a kneeling position, the practitioner opens the chest and stretches the entire front body. The posture works to strengthen the quadriceps, engage the core and stretch the hip flexors. Deep spinal extension. Opens the entire front body. It is particularly valued for building full-body strength and developing greater flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with knee injury and spinal injury should approach with care or consult a qualified teacher.

What are the benefits of Little Thunderbolt Pose II?

Strengthens quadriceps intensely. Deep spinal extension. Opens the entire front body. Builds mental courage.

Who should avoid Little Thunderbolt Pose II?

Avoid this pose if you have: Knee injuries, Lower back injuries, Neck injuries, Vertigo.

How many steps are in Little Thunderbolt Pose II?

Little Thunderbolt Pose II is practiced in 10 steps. Kneel in Vajrasana.

Is Little Thunderbolt Pose II suitable for beginners?

Little Thunderbolt Pose II is an advanced-level pose. Beginners should practice with props or under guidance.

What conditions does Little Thunderbolt Pose II help with?

Little Thunderbolt Pose II is therapeutic for: strength, flexibility, posture correction.

What poses should I do before Little Thunderbolt Pose II?

Prepare with: Adho Mukha Svanasana, Upward-Facing Dog Pose, Setu Bandhasana, Camel Pose. These warm up the relevant muscles and joints.