Virasana

Virasana appears in both the Gheranda Samhita and the Pradipika's short list of seats: one foot beside the hip, the body held erect, the mind collected. In kneeling seats the pelvis sits naturally upright with almost no effort from the hip joints, which is why they suit people whose hips will not allow a comfortable cross-legged position. The tradition calls it the hero's seat because it is held without fidgeting: a posture where the body is folded compactly beneath an unmoving spine. It is the classical seat for pranayama in several lineages, often taken with the hands on the thighs and the gaze held still.

1. Kneel with the knees together and the feet slightly wider than the hips.
2. Turn the calves gently outward and lower the hips toward the floor between the heels.
3. Place a block or folded blanket under the hips if there is any knee strain — most people should.
4. Point the toes back, tops of the feet on the floor.
5. Lengthen the spine, drop the shoulders, rest the hands on the thighs.
6. Hold two to ten minutes, breathing slowly.
7. Come out by leaning onto the hands and extending one leg at a time.

Kneeling with the hips between the heels requires deep knee flexion and ankle plantarflexion. The compressive load sits on the knee in flexion, and end-range compression is what causes trouble for people with meniscal or cartilage damage. Sitting on a block or bolster between the heels reduces knee flexion substantially and removes almost all discomfort — this is the change that makes the posture available to most people. Because the pelvis is neutral without hip mobility, spirometry-style measures of breathing tend to be better here than in a low cross-legged seat. Pins and needles in the feet signal compression rather than damage; raise the seat.