veer-AHS-ah-nah
A foundational seated pose that stretches the thighs and ankles while providing a stable position for meditation and breathwork. It is a quiet and grounding pose that builds mental focus.
Kneel on the floor with your knees touching and your feet slightly wider than your hips.
Sit your hips down on the floor or a block between your heels.
Keep your spine long and your hands resting on your thighs.
Keep the tops of your feet pressing firmly into the mat.
Ensure your heels are pointing straight up, not rolling in or out.
Lift your chest and relax your shoulders away from your ears.
Tuck your tailbone slightly to keep your lower back neutral.
Gaze softly forward or at the tip of your nose.