How To Do The Supta Virasana
How To Do The Supta Virasana
To start off, you must assume the Virasana.
•Kneel on the floor. Make sure your knees are placed directly under your hips. Let your hands rest on your knees.
•Bring your knees closer to each other so that your feet automatically widen. They should be wider than the width of your hips.
•Firmly press the tops of your feet on the floor.
•Gently lower your hips, such that your find yourself sitting on the mat. Roll the calves away, and ensure your hips are right between your heels.
•You need to make sure that while you get into the pose, you do not feel any sharp twisting sensations in your knees.
•Let your toes point outwards and back.
•Your inner ankles must be drawn in to protect your knees.
•Pull in your navel, Extend your tailbone from the crown of your head to the floor.
•Place your hands by your sides, and exhale and lean backward. Gently keep leaning until your back rests on the floor.
Then, shift the weight of your body on your elbows.
•Release the lower back and buttocks, and push yourself down towards the tailbone.
Once you comfortably rest on the floor, take your arms over your head, and make sure that your palms face the ceiling.
Hold the pose for about a minute. Then, gently come back up.How To Do The Supta Virasana To start off, you must assume the Virasana.
•Kneel on the floor. Make sure your knees are placed directly under your hips. Let your hands rest on your knees.
•Bring your knees closer to each other so that your feet automatically widen. They should be wider than the width of your hips.
•Firmly press the tops of your feet on the floor.
•Gently lower your hips, such that your find yourself sitting on the mat. Roll the calves away, and ensure your hips are right between your heels.
•You need to make sure that while you get into the pose, you do not feel any sharp twisting sensations in your knees.
•Let your toes point outwards and back. Your inner ankles must be drawn in to protect your knees.
•Pull in your navel. Extend your tailbone from the crown of your head to the floor.
Place your hands by your sides, and exhale and lean backward. Gently keep leaning until your back rests on the floor.
•Then, shift the weight of your body on your elbows.
•Release the lower back and buttocks, and push yourself down towards the tailbone.
Once you comfortably rest on the floor, take your arms over your head, and make sure that your palms face the ceiling.
•Hold the pose for about a minute. Then, gently come back up.
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