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Virasana
Held Houding | Hero Pose
Stretches quadriceps, knees and ankles
Contra-indications:
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.
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