Poses >> Virasana

Virasana
Vira( man, hero, chief)

1. Getting ready: Before you do this pose, gather a blanket or a couple of cushions nearby. Now stand up on your knees, bringing them together and your feet apart. Put a yoga block, folded up blanket or cushion between your feet.
2. Going in: Now place your fingertips in the back envelope of each knee and then draw your calf skin straight back and down. This makes a little groove in the back of each calf by separating the gastrocnemius (don't know what that is? Google it and find out!). Have a seat on your block.
3. Check out your feet to make sure they are pointing straight behind you and try to be on the top of your insteps and your toenails. Spread your toes wide and long and press them down a little bit.
4. If this hurts your feet, then start over, first putting down a folded up blanket. Then go through the above steps but organize your set-up so that your feet and ankles are off the blanket but your chin is on the blanket. That takes the pressure off the feet and is helpful for joggers or bikers.
5. Most people need to sit on something in this pose. Some people can get down on the floor, but even so their pelvis is usually at least slightly tucked under, making them overuse their mid back muscles and creating an unnatural mid back arch. That in turn, over stimulates the adrenals. Yikes! So sit on something already!
6. Place your palms on the very, very top of your thighs way up high by your underpants. Press down on the thighs to invite them to drop earthward. Make sure that what you are sitting on is only under your sitting bones, not under your thighs.
7. Being there: Relax without physically collapsing or mentally spacing out. Turn your palms up. Put one inside the other and breathe here for a few minutes, up to even 15 minutes.
8. Coming out: Move symmetrically — this is very important! Shift forward onto your hands and knees. Just leave your block where it is and slowly lengthen your legs into Downward Dog. One teacher I had said to go fast into down dog like ripping off a bandage. Hmm... you could do it like that or go slow and be kind and notice the amazing sensation of the blood flowing back in your legs.

Video and Text by Yogamates Featured Teacher: Cyndi Lee