Vinyala

Pose sheet

Toe Squat

Vajrāsana (toes-tucked variation)वज्रासन

Kneel with toes tucked under, sit on your heels, and keep your torso upright.

Open this pose in the 3D body

Steps

Support

Knees and balls of the feet; toes tucked, buttocks resting on heels.

Enter

  1. Start on hands and knees, with knees and feet together.
  2. Tuck all ten toes under, including your little toes.
  3. Ground the balls of your feet.
  4. Move your hips toward your heels, gradually walking your hands back.
  5. Bring your torso upright; rest your palms on your thighs.

Hold

  1. Keep your knees grounded and your heels parallel.
  2. Check that your little toes remain tucked.
  3. Lengthen your spine and relax your shoulders.
  4. Adjust pressure by moving hands forward or lifting your hips.

Exit

  1. Lean forward and place your hands on the floor.
  2. Slowly lift your hips and release your toes.
  3. Ground the tops of your feet; sit back on your heels.
Breathing
Inhale and exhale softly.
Gaze
Gaze softly forward.
Duration
2–3 minutes; initially, 30–60 seconds.

Adapt

Adaptations

  • Hands forwardPlace your hands on the floor to unload your feet.
  • Hips liftedStay in tall kneeling, with your hips lifted off your heels.
  • Padded kneesPlace a folded blanket under your knees.
  • Cushioned seatPlace a cushion between your buttocks and heels.

Variations

  • Eagle arms: intertwine your forearms.
  • Cow Face arms: clasp hands behind your back.

Signals of effort

  • Sustained weight on knees and balls of the feet.
  • Sustained extension of the joints at the bases of the toes.
  • Deep flexion of both knees.