Using wrapped or folded blankets, a block, or bolsters, these variations of the traditional asana Virasana are intended to make the pose easier for individuals with tight hip, knee, or ankle joints.
Furthermore, spinal extension improves cardiac function and blood circulation to all areas of the body.
PROPS - TWO BOLSTERS AND TWO BLANKETS
- The bolsters provide support for the legs and allow the body to extend upward.
- The blankets, one folded to sit on and the other rolled and put between the calves and thighs, alleviate strain on the knees and ankles while also equally distributing body weight.
BENEFITS:
• Alleviates pain or inflammation in the knees and tones knee cartilage
• Reduces gout and rheumatic pain
• Tones the hamstring muscles
• Strengthens the arches of the feet and relieves discomfort in the calves, ankles, and heels caused by standing for extended periods of time
PRECAUTIONS:
- If you're having leg cramps while doing this asana, stretch your legs out in Dandasana.
- If you have a headache, migraine, or diarrhoea, don't do this asana.
INSTRUCTIONS:
1 Place two bolsters on the floor, parallel to each other.
- Kneel on the bolsters with your knees in a straight line.
- Place the folded blanket beneath your buttocks and the rolled blanket on your shins.
- Sit up straight with your back straight.
2 Maintain a relaxed posture with your chest extended out.
- Imagine squeezing your kidneys and pulling them back into your body.
- Your palms should be on your knees.
- Keep your eyes straight forward.
- Hold the position for 30–60 seconds.
VARIATION 1 - SITTING ON A BLOCK
PROPS - A BLANKET AND A BLOCK ARE
- The blanket relieves pressure on the knees.
- The buttocks are supported by the block.
COMING INTO THE POSE
- Kneel down on the ground.
- Place the block between your feet and separate them.
- Take a seat on the curb.
- Replace the block with a folded blanket as your flexibility improves.
- Place the wrapped blanket in front of the block, under both of your ankles.
- Your toes should rest on the floor and your feet should point back.
- The soles of your feet should be stretched.
- Step 2 of the primary asana should be followed.
- For 30–60 seconds, hold the position.
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