BEGINNERS POSE

VIRASANA HERO POSE

HOW TO PERFORM

Come into a kneeling position. knees a comfortable distance apart and gently lower your buttocks down onto your heels keeping the tops of your feet flat on the floor.

  • Rest your hands comfortably on your thighs. Allow your shoulders to relax down and your spine to find length in its natural alignment.
  • Softly close your eyes and become aware of your breathing encouraging the inhale to be long, slow and deep into the belly. stay for 6 to 12 deep breaths.

BENEFITS

  • This pose opens your quadriceps, hip flexors and sacrum stretches the thighs, ankles, knees, and feet. It also improves posture.
  • Great position for meditation.

MODIFICATIONS

  • If you feel any discomfort to the fronts of the feet you can place a pillow under your feet.
  • If it is hard for your buttocks to reach to your heels, put a cushion between the heels and the buttocks.