Yoga Poses w/ Sonja 10, Hero Pose, Virasana, Yoga for Beginners Asana

Transcript

New videos every day. [music] Hi, my name is Sonia Spray and I'm a yoga teacher from Austin, Texas. And today I'm going to show you how to do virasa or hero pose. And that's just this. So all it is is sitting back on your heels. But this is really difficult for a lot of us because we just walk around or sit in chairs all day. So our knees never really go past that 90° angle. So you're going to want some props handy uh in case you need to pat it a little bit. So to start, you can bring it to table position and just bring your knees right under your hips. And then you'll just bring your toes to touch together with the backs of your feet pressing into the ground. And then you'll lean back. And wherever you start to feel a stretch across across those quads, um, grab some props. So you can grab a blanket and put that under your seat right here. Or you can even use a block. And you can use a block and a blanket. and just sit back. And also, if your knees are really sensitive here, you can pad underneath the knees. Now, some people might also experience some cramping across the back of the foot. So, this is when the blanket under the knees is good, too. What you'll do is just set yourself up so just your toes hang off the back of the blanket so you have a little bit of an angle and there's not quite so much stress across the back of the feet. Now, if you have any pain in your knees, avoid this pose because you never want to feel yoga in your knees and your ligaments. So, if you do feel a little pain though, but it's not a serious injury, you can take a strap or a scarf or anything that kind of looks like that, maybe a kitchen towel, and just really pull it up behind your knees. So, give it a good tug and then press back. And that should help relieve any pain. And then you can just sit back. Now, this is a pose you're going to want to sit in for a while. So try thinking about taking maybe 10 breaths to start, but the more time you spend in it, the more flexibility you're going to gain and the easier it is it's going to be each time. This is a really ideal meditating posture, too, because it's really easy to sit up straight and keep your spine aligned. Um, as far as hands go, you can keep them in front of your heart in anjali mudra or prayer position or you can keep them down at your sides or on your hips and then just kind of hang out. Pick something to focus on across the room and just breathe deeply into those quads that are getting a great deal of stretch. So that's virasa hero pose. And in our next video, we'll show you how to do triang mech. Shoot. Um, so I'm just going to show you this pose from the front so you can see the general alignment. And keep holding this pose. Breathe into it. Get at least 10 good breaths out of it. So now I'm going to show you this pose to the front so you can see the general alignment. And make sure you hold this pose for a good long time. Try and get 10 full deep breaths out of it. So again, just the knees tracking forward and you're sitting back right on top of your heels. And that's virasana or hero pose. In our next video, we'll learn how to do januir shasana or head to knee pose and triang mukia kapata pashimotanasana which is forward bend with one knee bent back and stay tuned for 5 to 10 minute workout videos. Thanks. If you liked this [music] video, we have hundreds of more alternative videos ranging [music] from sexual health to psychology to mind [music] control. So, if you liked it, go ahead and click on me to enter the Psyche Truth channel. [music] [music] [music]