1. Keep the legs together and kneel on the floor.

2. Sit back on your feet, keep your back straight and place your hands on your knees keeping the arms straight.

OBJECT: Keep the back and the arms straight.

Keep the front of the lower leg flat against the floor.

HOLDING TIME: Stay in thunder for as long as it takes you to normally breath in and out 8 times. Thunder may be held for as long as you are comfortable.

REPEATING: Thunder may be done as often as you like. If you are following the program repeat 3 times or more.

Benefits:

This is a good warming up exercise before going into your lotus position for meditation. Thunder should also be done after every meal (if you can fit it into your routine) it will greatly aid digestion. When you are able to hold thunder for 5 minutes or more it is desirable to have a short meditation when you are using thunder after meals. Thunder is also a good posture for meditation at other times if it can be held for longer periods. Thunder is supposed to reverse premature graying of the hair.

RESTING: Rest for as long as it takes you to normally breath in and out 4 - 5 times before repeating or going on to the next step.

Some variations on thunder: