Posture du Heros
Virasana
veer-AH-sah-nah
Une posture a genoux qui etire les quadriceps et est souvent utilisee pour la meditation.
Comment faire Posture du Heros
- Agenouillez-vous, genoux joints
- Ecartez les pieds plus large que les hanches
- Asseyez-vous entre vos talons (utilisez un bloc si necessaire)
- Gardez la colonne vertebrale bien droite
- Posez les mains sur les cuisses
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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