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Virasana

hero pose

Virasana
  • Stretches quadriceps, knees and ankles
Contraindications
  • Knee injuries
GETTING INTO THE POSE
  • From all fours, keep the knees together and place the feet slightly wider than hip-width apart so that you can sit between them.
  • With the hands, grab the calves just below the knees and push them towards the feet and then out while sitting between your feet.
  • Place the hands on the knees or thighs.
  • Keep the back straight.
  • Shoulders away from ears.
  • Sternum forward and up.
  • Collarbones wide.
  • Relax the face.
  • Gaze straight ahead.
BREATH
  • Inhale: make length between the sitting bones and the crown.

- Or -

  • Breathe to the belly.
GETTING OUT OF THE POSE
  • Inhale: Stand up and place your hands on the mat so that you are back on all fours again.
PREPARATORY POSES
  • Vajrasana | Thunderbolt pose
  • Balasana | Childs pose
SUBSEQUENT POSES
REPLACEMENT POSES
  • Vajrasana | Thunderbolt pose
  • Balasana | Childs pose
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