Hero Pose (Virasana)

Hero Pose

(Virasana)

Sit up Straight.

Kneel on the floor.

Touch inner thigh together.

Bring heels close to your hip.

hip apart if too much tension on legs.

As you exhale, Push down your buttocks.

You can flex your feet if you want.

Lean Back.

Use your elbows and forearms to rest on the mat.

Place your top of head on the floor.

Lean back slowly.

Lower the body to the floor.

Stretch your arms over your head.

As you exhale, try to push down your back to the floor.

Make sure both hips on the floor.

Rest your left arm on the mat.

Turn Stretch your right arm toward the ceiling.

Turn your torso upward.

Shoulder blades, chest open wide.

Extend your right arm straight up toward the left side of the mat.

-For beginner-

Kneel only one leg.

Try to touch inner thigh together.

flex the right foot.

As you exhale, bend forward.

Feel the stretching.

Do not arch your back.

Reclining One-leg bended hero pose

Lean back slowly.

Lower the body to the floor.

Stretch your arms over your head.

Feel Relaxing as you breath.

-Oh Yoga-