Learn the Hero Pose - Virasana | Yoga

Transcript

[Music] in this video you will learn the hero pose also known as vasana sit straight on the floor with your feet stretched out in front of you fold your knees one by one and bring your heels beside your hips flatten the top of each foot against the floor with the toes pointing back place your palms on your thighs close to your knees widen your chest and lift your torso to sit straight vasana can also be practiced with a spinal twist with the support of a cushion below your seat and a brick directly behind [Music] you place your left hand on your right knee lift your ribs and waist and twist your torso to the right now flatten your right palm on the brick straighten both your elbows and fix your Gaze on a point behind you stay in this position for 15 to 20 seconds and repeat the pose on the other side for the same amount of time [Music] for a forward bend get into vasana and then bend down from the waist to bring your forehead to the ground stretch your arms ahead of you and relax yet another variation involves getting into vasana and lying on your back this is made easier by placing a cushion below your lower back vasana improves the strength and flexibility of your legs it also AIDS digestion you have now learned vasana the hero pose [Music]