Virasana/Hero Pose

Sit up on your shins, knees together feet a little more than hips distance apart, tops of your feet in contact with your mat. All ten toenails touching the floor. Draw your calves toward your ankles with your hands and sit your seat between your feet. (If you have tight feet and this position is uncomfortable for them roll up a blanket the long way and place both feet on the blanket then sit back in between your feet. If your knees bother you here and the blanket does not relieve them sit on a block in between you legs.) Keep your spine long, lift your sternum and relax your shoulders back and down away from your ears.  Place the back o f one hand into the palm of the other on your lap. Sit with a relaxed face and soft gaze. To move into the full expression of the pose take your hands to the floor at your side lift your seat tuck your tailbone slightly and come down onto your elbows. Breathe. From there, if you still need more bring the crown of your head to the floor as in fish pose. Breathe. Finally let the back of your head and your shoulders come to the floor, your arms can come over your head holding onto to opposite elbows. Breathe here allowing the belly to pool.

Physical Benefits-Virasana/ Hero pose stretches the tops of the feet and ankles and the quadriceps. It is a gentle back bend that opens the front of the body and works the calves.

Spiritual benefits-Virasana/Hero pose is a posture of equanimity. The hero sits composed, unfazed, equanimous to the processional of life. It is a posture of deep balance and inner peace. Allow a slight smile to gently curl your lips up and feel this spread all over your face and throughout your body. Be at peace with what is.