Postura del Heroe
Virasana
veer-AH-sah-nah
Una postura arrodillada que estira los cuadriceps y se usa frecuentemente para la meditacion.
Como hacer Postura del Heroe
- Arrodillate con las rodillas juntas
- Separa los pies mas que el ancho de las caderas
- Sientate entre los talones (usa un bloque si es necesario)
- Manten la columna erguida
- Apoya las manos sobre los muslos
Benefits
- Stretches the quadriceps, knees, and ankles
- Improves digestion by encouraging an upright spine after meals
- Provides a stable base for meditation and pranayama
- Relieves tired legs and can reduce swelling
- Improves circulation to the lower legs
Muscles Engaged
Modifications
- Sit on a block or stacked blankets to elevate the hips and reduce knee pressure
- Place a rolled towel behind the knees before bending them for extra joint space
- If ankles are tight, place a rolled blanket under the ankles for support
Cautions
- Avoid with knee injuries or chronic knee pain
- Use caution with ankle injuries; do not force the ankles into extension
- Those with heart problems should use a higher prop for sitting
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