Effective Ways to Sit and Begin Yoga: Third Position - Reclined Virasana with Blocks + Supported Neck Stretches in Cobbler (Patreon)

The third position moves from the compression of seated Vajrasana into a supported opening through the front of the body.

In Virasana, the feet move outside the hips and the pelvis settles between the heels. This changes the relationship between the posterior thighs and calves. Without the heels directly beneath the sitting bones, the pelvis can descend more independently while the fronts of the ankles, thighs, and hips receive a deeper opening.

For Reclined Virasana, I use blocks to support the spine as the torso moves backward. The height of the blocks allows the position to develop gradually. Support beneath the back and head distributes the shape through more of the body so the knees, lower back, and neck do not have to absorb the full intensity of the recline.

The purpose is not to for the back to reach the floor. It is to find a height at which the legs can remain grounded, the abdomen can lengthen, the chest can open, and the breath can continue without strain.

From Reclined Virasana, I transition into a supported Cobbler position with the soles of the feet together and the knees opening outward. This releases the legs from deep knee flexion.

The cobbler position creates a foundation for gentle neck stretches. Small rotations, side bending, and subtle changes in the angle of the head can reveal how sensation travels through the neck, jaw, shoulders, and upper chest.

The blocks become part of the structure of the pose, giving the body enough support to observe itself with greater clarity.

This final study carries the effects of the earlier positions upward. Work that began in the feet, calves, knees, and thighs continues through the pelvis and spine before arriving at the shoulders and neck.