The Thunderbolt Flow is also called Dhara Vajrasana. Thanks to Gemma – a teacher at Ashram Yoga – for the demonstration.
Start at the back of your mat, sitting over the heels in Vajrasana (thunderbolt posture).
Inhale and lift arms beside the ears, hands to ceiling. Release your shoulders away from your ears.
Pull your navel back to spine to support the back. As you exhale, take your torso and hands to floor. This is Shashankasana (child posture).
Hold your breath out, draw your hips over your knees, shoulders over hands. Draw your chin to chest and tuck tailbone under, rounding through the back.
Inhale, lifting tailbone and head up. Drop the belly towards the floor, pulling the collarbones wide. Arching the back into Marjariasana (cat posture).
Exhale, tuck your toes under, lift your hips up and back and draw your shoulders away from the wrists. Keep your knees a little bent if it helps to keep your back happy. This is Sumeruasana (mountain posture).
Inhale, come back onto knees into Majariasana, lifting head and tailbone up, arching your back gently.
Exhale back to Shashankasana.
Inhale, engage your core muscles, use your gluts and the breath to draw your torso back up. Do your best to staple the arms to your ears.
Exhale, bring your hands down, sitting in Vajrasana. This is one full round continue for another 3-5 rounds.