Australian Yoga Journal — July 2017

YOGAPEDIA

r r ti

82

july 2017

yogajournal.com.au

PHOTOS: RICK CUMMINGS; MODEL: JOHN SCHUMACHER; STYLIST: JESSICA JEANNE EATON; GROOMING: BETH WALKER; TOP: PRANA; BOTTOMS: LULULEMON

vira = hero · asana = pose

Hero Pose

Virasana

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DON’Thover or tolerate knee

pain. If you are unable to sit all the

way down, sit on a block or blanket.

DON’Tallow your feet to sickle in

or splay out, to avoid injuring

your knees.

Instruction

1 Kneel on your mat with your knees together and

thighs perpendicular to the floor. Separate your feet

slightly wider than hip width (if this is painful on

the tops of your feet or your knees, kneel on a thin

blanket). Point your toes straight back and spread

the balls of your feet from the big-toe side to

the little-toe side. Ideally, all of your

toenails will touch the floor.

2 Bend your knees a bit, lean

forward, and place your hands

on your calves. Pull your calf

muscles back away from your

knees and roll them out. Lower

your buttocks and sit on the

floor. The inner sides of your

calves should touch your outer

thighs.

3 Place your hands on your knees, catch

the skin on your knees, and draw it up

toward your thighs which will give your

knees a more spacious feeling. Sit in this

posture for 1–5 minutes.

4 Extend your arms straight in front of you.

Bring your palms together and interlock

your fingers. Now, turn your palms forward

(away from you), inhale, and raise your

arms overhead. Use this extension along your

Our Pro Teacher and model John Schumacher is the founder and director of Unity Woods Yoga Center (unitywoods.com), serving the Washington, DC, area since

1979. He studied with B.K.S. Iyengar for 33 years and was certified by him as an Advanced Teacher. In his 43 years of teaching, Schumacher has taught teachers and
      students worldwide. His clear, precise teaching style and engaging sense of humor challenge and inspire students to move beyond their imagined limits.

How to move from Virasana

to Krounchasana

Poses of the month

By John Schumacher

arms to lengthen your sides upward. Press

your shins and knees down and descend

your inner groins. Hold for 30–60 seconds.

Lower your arms, change the interlacing of

your fingers, and repeat.

5 To come out of the pose, lower your arms,

place your hands on the floor, and lift your

buttocks. Raise one knee at a time, sliding

each foot forward to straighten your leg.

Benefit

Increases flexibility in the knees and hips; tones the muscles in

the arches of the feet; increases circulation in the feet and legs