Hero Pose

(Virasana)

Level: Easy

Benefits: Stretches the thighs, knees and ankles, good for digestion, assists good posture.

Cautions: Knee or ankle injury.

How To

Fig. 1	Fig. 2	Fig. 3

1. Kneel on the floor with your feet to each side of your body, toes angled slightly inwards. (fig 1)
2. Move your calf muscles outwards away from the body.
3. Sit down between your legs.
4. Place your hands on your thighs palms down.
5. Lengthen your tail bone to the floor and lift the torso up out of the hips, keep your shoulders down and lift up through your neck. (fig 2)
6. Stay in the pose for 30 – 60 seconds then sit to one side of your legs and swing them around in front of you to give them a shake.

Modifications

• If your ankles are painful place a rolled up towel underneath them .
• If your knees are painful try sitting on a block or bolster. (fig 3)
• A rolled towel can also be place in the knee joint.