Vīrāsana
Kneel and sit between the heels, an upright, dignified seat that keeps the spine tall and the digestion comfortable after meals.
How to practice
Free, easy nasal breathing; the lifted torso invites a full, unhurried breath.
-
Kneel on the floor with the inner knees together and the feet slightly wider than the hips.
-
Ease the sitting bones down between the heels, toes pointing straight back.
-
Sit on a block or cushion placed between the heels if the knees complain at all.
-
Rest the hands on the thighs, lengthen the spine, and soften the shoulders down.
-
Breathe for 8–20 breaths, or as long as the knees stay quiet and comfortable.
Benefits
- Stretches the thighs, knees and ankles
- Encourages an effortlessly upright spine for breathing and meditation
- Traditionally recommended after eating to support digestion
- Reduces swelling in the legs after long standing
Contraindications & cautions
- Knee or ankle injuries, sit on a block or cushion between the heels, or avoid
- Very tight thighs, place a folded blanket under the sitting bones
- Recent knee surgery, seek a teacher's guidance before attempting
Skip or modify the pose on days a caution applies to you, and work with a qualified teacher for injuries, pregnancy or health conditions.
In the tradition
Vīra means hero, the seat of one poised and awake. Alongside Vajrāsana it is the traditional after-meal posture of ayurvedic household wisdom: upright, at ease, and kind to agni. Supported well (with height under the hips), it suits almost every body.
Sources & further reading
- Light on Yoga , B. K. S. Iyengar (Vīrāsana)
- Asana Pranayama Mudra Bandha , Swami Satyananda Saraswati
Classical citations mark where a tradition is drawn on; modern books and videos are shared as further guidance, not as prescriptions.