Gorakshasana

Gorakshasana is named for Gorakshanath, a teacher historically associated with hatha yoga lineages, and classical descriptions present it as one of several stable seated postures suited to prolonged meditation and breath practice, alongside other soles-together and cross-legged seats.

• Opens the inner thighs, hips, and ankles through the soles-together seated base
• Builds steadiness for extended, quiet seated practice
• Prepares the hips for more demanding lotus-based postures
• Encourages an upright spine that supports slow, even breathing
• Traditionally used as a seat for concentration and pranayama practice

1. Sit with the legs extended, then bend the knees and bring the soles of the feet together.
2. Draw the heels in toward the pelvis to a comfortable distance.
3. Hold the feet or ankles with the hands, or rest the hands on the knees.
4. Lengthen the spine upward, sitting on the edge of a folded blanket if the pelvis tips back.
5. Let the knees release toward the floor without forcing them down.
6. Relax the shoulders and soften the face.
7. Hold for an extended period, using the pose as a base for slow breathing.

Letting the knees lift high off the ground — sit on a support to bring the hips above the heels, allowing the knees to release toward the floor over time. Rounding the spine to compensate for tight hips — prioritize length in the spine over pressing the knees down. Forcing the heels tightly to the perineum — position the feet at a comfortable distance that allows the pelvis to stay level. Holding tension in the shoulders — relax the shoulders down as the hips do the work of the pose.

• Supported knees: place blocks or blankets under the knees if they hover far from the floor
• Wall-supported: sit with the back against a wall to help maintain length in the spine
• Cross-ankle version: cross the ankles loosely instead of pressing the soles fully together
• Advanced: use as a stable base for pranayama or extended meditation sits

As a meditation seat, the pose is valued less for a specific stretch and more for the stillness it enables once settled; a level pelvis and long spine are traditionally described as supporting even, unforced breathing during extended sitting.

Like other soles-together seated postures, comfort depends heavily on hip and inner-thigh flexibility, and the knees commonly remain elevated above the floor for those with tighter hips; there is nothing to force here, since support under the knees achieves the same seated stability without strain.