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.
Stretches the quadriceps, knees, and ankles.
Improves posture and relieves tired legs.
Aids digestion when performed after meals.
Promotes a sense of calm and centeredness.
Cultivates patience and internal focus.
Sit on a block between your feet to reduce the stretch on your knees and help you sit with a long spine.
Place a folded blanket under your shins and ankles if you have any discomfort or tightness in your feet.
Gently place a hand on the student's upper back to encourage them to sit tall and lift their chest.
Always check for any knee pain; if present, suggest using a block.
Kneel and sit between your feet.
Sit tall and stay quiet, letting your legs stretch and your mind become calm like a hero.