advanced Virasana · hero pose
Between the heels
A deeper kneeling variation with the seat between the feet, usually raised on a block or bolster. A specialist item on the menu, not the final boss of floor sitting.
Before you settle in: keep a stable way back up within reach. A hand, cushion, or chair is useful equipment. Stop or change position for pain, tingling, or numbness. Plan your return trip →
What it asks of you
- Deep knee flexion with tolerance for the tibia rotating
- Ankle plantarflexion along the floor
Find your version
- 1 Sit up on a block or bolster placed between the feet — never force the hips to the floor
- 2 Keep the feet pointing straight back, not splaying out
- 3 Lengthen up; let the thighs and ankles stretch, not the knees
- 4 Build tolerance with short holds
Things to do here
- Quad & ankle mobility
- A tall, stable seat once available
- Following a long walk
Props that help
- Block or bolster between the feet
- Folded blanket under the shins