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Yoga for Absolute Beginners: Virasana

Beginner I
(65 Reviews)

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Thunderbolt pose (virasana) can be particularly hard on the knees and ankles, so David shows you how you can sit comfortably using blankets and pillows, while still getting the most from the pose and maintaining the ability to move into other stretches. He also shows you how to make a bolster if you don't have one. This class is a part of a 'Yoga for Beginners' series.

Looking for more of a challenge? Check out the 14-Day Intermediate Challenge here.


  • Blankets
  • Block
  • Bolster
  • Strap


  • Flexibility
  • Legs and Feet
  • Neck/Shoulders
  • Spine


  • Gentle Yoga
  • Hatha Yoga
September 16, 2023

I am in a very large body and the sitting on the bolster helped tremendously but even with the suggested ankle positioning I felt strong discomfort in where the top of my foot connects with the lower leg. Like the top of the ankle joint if that makes sense. Would appreciate tips to lessen if possible

Comment Replies

David Procyshyn
September 18, 2023

Hi there. I believe the only way to ease the discomfort where your foot connects to your lower leg is to add more height under your ankle. For example roll up a towel that is thicker than the one you used the first time.
I hope that helps!

August 23, 2023

I struggled with this one. At first I didfn't think I could do it. I was shocked. The props really helped and enabled me to complete this exercise. Namaste.

January 6, 2023

I missed the fundamentals check-in. Is there a replay available?

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