Virasana | Held Houding | Hero Pose

  • 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 | Childpose

SUBSEQUENT POSES
REPLACEMENT POSES
  • Vajrasana | Thunderbolt pose

  • Balasana | Childpose