ANATOMY OF YOGA: HERO'S POSE WITH GARUNDASANA ARM VARIATION
Hero’s Pose, also called Virasana, can be super intense - especially if you bike a lot, drive a lot or just have tighter quadriceps. It stretches the thighs, knees, and ankles, while possibly improving digestion. Today, we’ll be coupling Hero’s Pose with Garundasana Arms, which will help to stretch the back and shoulders.
Here’s how to do it:
Start by kneeling on the floor, with your thighs perpendicular to the floor and your knees together. Your feet are placed outside the outer edge of your hips and hug them in towards the midline. Press the tops of your feet into the mat, and consciously think about wrapping your thighs inwards. In the full pose your bum is place on the floor in between the feet. This can be too much on your knees though some days - if it is just place a block underneath your tailbone to rest on. Keep the lower belly engaged to protect the spine. On an inhale, take the arms up to shoulder height, holding them out in front of you. As you exhale, cross your right elbow over the left, bringing the hands together. Your aiming to get the palms to touch, but keeping the elbows at a 90 degree angle in front of you is more important - thats when you'll begin to feel the stretch! Hold for at least 5 breaths, then switch your arms so the left elbow is on top of the right.
*Please note these instructions are very basic guides. If you are new to yoga, please find a local studio near you and take a couple of classes before attempting to practice alone. We cannot be held responsible for an injury caused by following these instructions.