Vinyala

Pose sheet

Viranchya's Pose I (Brahma)

Virañcyāsana Iविरञ्च्यासन

Sit in half lotus, other leg behind your neck, hands clasped behind.

Open this pose in the 3D body

Steps

Support

Sitting bones.

Enter

  1. Sit in Daṇḍāsana with both legs extended.
  2. Bend your left leg; place its foot at your right thigh's root.
  3. Hold the ankle; exhale, bringing your right leg behind your neck.
  4. Lengthen your torso and lift your head before releasing it.
  5. Clasp hands behind: right from above, left from below.

Hold

  1. Keep your sitting bones grounded and your torso upright.
  2. Rest the segment near your right ankle against your neck.
  3. Right elbow up; left down, hands clasped between your shoulder blades.
  4. Repeat on the other side, switching legs and arms.

Exit

  1. Release the clasp and hold your right ankle.
  2. Free your right leg from behind your neck and lower it.
  3. Release half lotus and return to Daṇḍāsana.
Breathing
Breathe normally; exhale when placing the leg behind your neck.
Duration
10–20 seconds per side.

Adapt

Adaptations

  • Strap for the claspHold a strap between your hands, as in Gomukhāsana arms.
  • Without half lotus or claspExtend your left leg; palms together at your chest: Eka Pāda Śīrṣāsana.
  • Raised seatSit on a folded blanket to raise your pelvis.

Variations

  • Virañcyāsana II: lower leg in Vīrāsana, with hands clasped behind.

Signals of effort

  • One leg behind your neck.
  • Half lotus with deep knee flexion.
  • Hips flexed and externally rotated, with an asymmetric position.
  • Clasp behind your back with shoulders in opposite positions.