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38+ articles organized into nine categories for sequencing principles, anatomy, energetic systems, props, planning, and advanced poses.

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Basic SittingIntermediate

Sage Viranchi's Pose I

Viranchasana I

A deep backbend and hip opener dedicated to Sage Viranchi, combining a kneeling lunge with a quadriceps stretch.

No image available

How to Perform

1
Begin in a low lunge with the right leg forward and left knee grounded.
2
Bend the back knee and reach both hands to clasp the left foot or ankle.
3
Lift the chest and draw the foot toward the crown while keeping the front knee aligned.
4
Breathe steadily, then release and repeat on the second side.

Benefits

Opens the front body from hip flexors through the throat.
Strengthens spinal extensors and stabilizing muscles.
Improves balance in asymmetrical backbends.

Alignment Cues

Front knee tracks over middle toe
Back thigh stays internally rotated
Spine lengthens before arching
Shoulders draw back to open chest

Common Mistakes

No common mistakes listed.

Contraindications

• Knee injury
• Lower back injury
• Shoulder impingement