VIRASANA

Description

VIRASANA Asana group: sitting poses Translation of the name from Sanskrit: • vira — hero, warrior. 1. Setup Starting position: kneel. Bring the shins and knees together, separate the feet hip-width and sit the pelvis down between the feet on the mat. Keep the tops of the feet on the mat, the toes pointing back. Straighten the spine, place the palms on the knees. Lower the shoulders, relax the face. Breathe evenly. 2. Simplified and advanced variations Simplified variations: • sit on a block or a folded blanket; • keep the feet slightly apart. Advanced variations: • recline back into Supta Virasana; • stay for a long meditation. 3. Injury prevention If the knees hurt, sit on a higher support or separate the feet more. Do not force the pelvis down. The knees should stay together and comfortable.

Effects

• calm_mind
• flexibility