Learn How to Do Virasana or Hero Pose
This is a variation of Virasana or Hero Pose.
Props: Bolster, Blanket, Block.
Both cheeks should be resting on the bolster and then one leg will come to hero's pose. Put a blanket under the knee for extra padding. If there is any pain in the knee, keep the seat elevated. If it still persists, stop the pose all together. This is a deep quad stretch that really gets into the belly of the muscle. It also stretches the hips, knees, ankles, and feet. This is a great pose to do after having been in a seated position all day at work. Ensure that the public bone is lifting toward the navel, which will ease any lower back compression (moves away from an anterior tilt and more toward a neutral zone). From there, you can lean back gently and see how it feels. Go slowly! If the knee lifts away from the floor, don't try to push it back down. Let it stay lifted or bring a block to support the knee so it will open at it's own pace. If you are able to come all the way down to the floor, you will get a great opening across the belly and psoas. Let the core relax here and breathe normally. ~~~
Pants @spiritualgangster Shirt @prana The bolster is from Peace Yoga Zafu Mediation Yoga and the blue balls are myosfascial release balls.