Virasana (Hero's Pose)

Transcript

so I'm here with Beth today to explore the pose of Arizona the post means heroes focus this is opposed to integrate and harness energy and center it inside and elongate the spine in a way that allows you to feel revitalized it's also a way opposed to practice to prepare yourself for meditation and some people like I suppose how's their meditative seat whereas other people they just don't like at all so we'll see if we can make this post comfortable regardless of your level of practice so we'll start by coming from a seated position onto hands and knees if you don't run to face that direction perfect from hands and knees we're gonna reach back and place your hands up on the tops of your calves and just take the flesh right behind the knee you're going to pull it away and you slightly back from here you can lower your sitting bones down on top of your heels good and if this is a comfortable place to sit you can sit here some people like to go to a more extreme version of this focus and move the ankles apart and lowered the sitting books down between the ankles yeah and then that's not comfortable for you so I'm gonna offer you a block so if that's not comfortable freak freeze your body compliment you can even squeeze the ankles into the block to bring the femur bones more parallel and this is often a very comfortable place to establish your seat for an extended period of time you can rest your hands on the tops of your thighs and then start to focus on the lengthening of your spine so if you're feeling the beginning of your spine sort of in a line that goes a hit then as you settle the hips in that sitting bones down feel as you inhale that the ribs are lifting up and off of the waist and then I was your necks Hale drawing the navel in and slightly back to establish yourself in strength and feeling of center the longer you stay in this form the more you can subtly allow a form to take shape around the breath so the breath is feeling as if the spine is lengthening as you inhale and then centering and grounding inside as you exhale with the navel drawing gently and every breath can grow you a little bit more into this pose every exhale can establish you a little bit more fully in your seat and then ask the breath grows and the spine lengthens you might feel somewhat constricted at the shoulders that's got Mary open shoulders but if your pose feels rounded and the upper back and as you can you know you can feel the collarbones broad names so that your breathing to the very top of the lungs and then still as you exhale directing the navel towards the back of the body so you're feeling that the thoracic finds things very long and the base of the body the sitting bones stay very grounded good if this is comfortable for you can stay here to meditate but it's also a good place to prepare for meditation so this is Vera sana here is pose