Bull Pose

Vṛṣāsana, often called Bull Pose, is a seated posture designed to cultivate physical strength, grounding stability, and unwavering internal resolve. Unlike many calming seated poses, this is a power seat—perfect for building endurance and energetic firmness, as originally laid out in Gheraṇḍa Saṁhitā.

🔹 Name & Meaning

• Sanskrit: वृषासन (Vṛṣāsana)
• Meaning:
  • Vṛṣa = Bull, symbolizing power and steadfastness
  • Āsana = Posture
• Symbolism: Emulates the bull’s rooted strength and unwavering energy—firmness that supports deeper yogic focus.

📜 Scriptural References

Gheraṇḍa Saṁhitā Verse 2.38

yāmya-gulphe pādamūle vāma-bhāge pa-de-taram

viparītam spṛśed bhūmiṁ vṛṣāsanaḥ idaṁ bhavet

Translation:
By placing (the heel) beside the anus on one side and the foot behind the other thigh, with the opposite sole touching the ground behind, one obtains Vṛṣāsana. 

This description matches a seated posture where one foot anchors near the perineum and the other is grounded behind—root-like and firm.

🧭 Step-by-Step Instructions

1️⃣ Start Seated with Legs Extended

• Sit on a flat surface or mat, legs straight in front.

2️⃣ Bend the Right Leg & Anchor Heel

• Bend the right knee.
• Slide the right heel to rest beside (not under) the perineum, with the sole touching the ground.

3️⃣ Position the Left Foot Back

• Bend the left knee and bring the sole behind your right thigh.
• The left foot should rest on the floor behind you, creating a stable triangle base.

4️⃣ Adjust the Pose

• Ensure both feet remain grounded—the right beside the perineum and the left behind.
• Keep both knees relaxed toward the floor.

5️⃣ Place Hands on Knees or in Mudrā

• Rest palms gently on knees or use Chin / Jñāna mudrā with index-thumbs touching.

6️⃣ Lengthen the Spine & Soften the Gaze

• Lift through your spine, roll shoulders back, and look ahead or slightly downward—eyes nearly closed.

7️⃣ Breathe & Hold

• Breathe slowly and steadily.
• Hold for 1–5 minutes to start, building up gradually.

⚠️ Contraindications & Modifications

• Avoid if you have:
  • Recent knee, groin, or hip injuries
  • Pelvic discomfort or sciatica
• Modify by:
  • Sitting on a bolster to elevate hips
  • Using blankets under knees for support
  • Practicing the opposite leg positioning for balance

🔄 Variations & Preparatory Poses

🌿 Benefits

📜 Textual Benefits (Gheraṇḍa Saṁhitā)

The naming in chapter 2 highlights it as one of 32 postures that “achieve firmness and bodily steadiness,” ideal for long seated practices.

🧘 Interpreted Practical Benefits

• Builds strength in calves, thighs, and ankles
• Grounds the pelvic floor and stabilizes the spine
• Encourages internal focus and mental resoluteness
• Supports meditative stillness (pratyāhāra) and digestive health

🌿 Ayurvedic Connection

🌬️ Breathwork Suggestions

• Focus on slow diaphragmatic breathing during holds
• Support pose endurance through soft Ujjāyī-like contraction
• Practice Nāḍī Śodhana (Alternate Nostril Breathing) before entering to calm the mind

🧘 Variations & Related Poses

• Vajrāsana → Vṛṣāsana: exploring seated squat range
• Hero Pose (Virasana): alternate seat for knee flexibility
• Garudāsana (Eagle Pose) & Vṛkṣāsana (Tree Pose): upright stability sequence

📚 Summary Table