Hero (Virasana)

Level: Easy

Benefits: Strengthens legs, increases focus, calms the nervous system.

Cautions: Weak ankles, sciatica, knee or hip pain.

How To

1. Stand in Mountain Pose, finding equal weight through the feet.

2. Find a point of focus about a metre in front on you on the floor.

3. Bend your right knee up in front of you and reach down to take hold of your ankle. (fig 1)

4. Swivel in the hip joint to bring the knee out to the right side of the body and place your foot on the inside of the left thigh.

5. Bring your hands together in prayer position in front of the heart. (fig 2)

6. If you have your balance you can raise your arms skyward. (fig 3)

7. Hold here for 5 breaths.

8. Slowly release your foot to the floor with control.

9. Find your centre again, and change sides.

Modifications

• If you are unsteady – try placing a hand on a wall for more support.

• The foot can be brought to the ankle or calf instead of the thigh.

• If your shoulders are tight keep your raised arms and hands shoulder width apart.

To Deepen

• Once you are steady – try moving your gaze straight ahead, or for a real challenge close your eyes!