Sanskrit: Virasana
VEER-AH-sah-nah
Benefits
Improves knee and thigh flexibility
Improves digestion and respiration
Stabilizes mind
Standard Cues
Sit with your legs folded underneath you.
Lift your hips and open your feet a few inches to either side. Carefully sit in between your feet. Use your hands to pull your calves up and out so that your bottom is snuggled in between your feet. Point your toes behind you.
Rest your hands on your thighs. Lengthen your spine. Close your eyes. Hold the pose and take slow, deep breaths. Carefully lift your bottom with an inhale, then swing your legs to one side to return to sitting.
Modification
Sit on top of a block or bolster placed between your feet.
Short Cues and options
Lengthen crown of head toward sky
Point toes back
Keep both sit bones on floor
Sit in between calves
Precautionary Warnings
Avoid this pose if you have knee or ankle injury. Discontinue practice if you feel knee pain.