Difference Among Thunderbolt Pose, Hero Pose, and Toe Squat

Ever been in yoga class when your teacher cues Thunderbolt Pose, and just as you come to kneeling and sink your hips onto your heels, you look around and see other students doing, well, not that? You flip through your mental files on kneeling yoga poses. “Is Thunderbolt the same as Hero Pose? Wait, where does Toe Squat factor into all this?” You’re hit with the realization that maybe you don’t actually know what Thunderbolt is. Or Hero Pose. Or Toe Squat.

Yoga tends to humble each of us at some point. Actually, at many points. No matter how long you’ve been practicing, that feeling of “Wait, what??” and seemingly cheating off another person’s mat by copying their movements is exactly how we continue to learn—which, according to yoga, is a lifelong process.

Even so, some yoga poses are sneakily similar—especially these three kneeling poses. Here’s how to tell the difference.

Difference Among Thunderbolt, Hero, and Toe Squat

Each of these poses stretches the feet, ankles, and quads in different ways. At the same time, they can feel pretty intense on these parts of the body—and also the knees. While practicing, you might experience slight discomfort as your body adapts to the stretch. However, if you feel pain, come out of the pose.

1. Thunderbolt Pose

When you think of Thunderbolt Pose (Vajrasana), imagine kneeling on the mat and sitting back onto your heels. That’s basically it.

How to: Kneel on the mat with your knees together and the tops of your feet resting on the mat with your heels together. As you sit back, you want your sit bones to rest on the bottoms of your feet. Press your fingertips into the mat on each side of your hips to help you balance or rest your hands in your lap or on your thighs. Reach the crown of your head toward the ceiling and draw your shoulders away from your ears. Keep drawing your heels together—you want to sit on your heels, not your inner arches. A blanket underneath the feet can help.

2. Hero Pose

As opposed to Thunderbolt Pose, in which you’re sitting on your feet, Hero Pose (Virasana) asks you to sit in between them.

How to: Kneel on the mat with your feet slightly wider than your  hips. Sink your hips back into the space between them so your sit bones rest on the mat in Hero Pose. If this bothers your hips or knees, slide a block or stack of books underneath your sit bones to lessen the intensity.  Press your fingertips into the mat on each side of your hips or rest your hands in your lap or on your thighs. Reach the crown of your head toward the ceiling and draw your shoulders away from your ears. Don’t forget to breathe.

3. Toe Squat

For many people, the intense foot stretch of Toe Squat makes this pose quite memorable. Of course, you can adjust your position for a more sustainable stretch.

How to: Kneel on the mat with your knees together, your toes tucked, and your sit bones resting against your heels in Toe Squat. For a less intense stretch, walk your hands slightly forward on the mat and shift some of your weight off your feet.

Option: You can start on your hands and knees, tuck your toes (as you would in Cow Pose), and slowly walk your hands back toward your hips to come into Toe Squat more slowly. Pause wherever you feel a comfortable stretch.