Basic SittingIntermediate
Sage Viranchi's Pose II
Viranchasana II
A more advanced Viranchasana variation adding a deeper twist and shoulder bind.
No image available
How to Perform
- 1
Set up in Viranchasana I, clasping the back foot with both hands behind the head.
- 2
Thread the front arm under the thigh and bind the back foot with the opposite hand behind you.
- 3
Rotate the torso toward the ceiling while keeping the hips square.
- 4
Hold for several breaths, then unwind with control and switch sides.
Benefits
- Enhances thoracic mobility and shoulder flexibility.
- Builds strength in the legs and back during deep extension.
- Refines focus and breath control in complex poses.
Alignment Cues
- Front knee stays aligned over ankle
- Back leg remains active and grounded
- Spine lengthens through the twist
- Shoulders stack as chest opens skyward
Common Mistakes
No common mistakes listed.
Contraindications
- • Knee injury
- • Lower back injury
- • Shoulder impingement
- • Pregnancy