Supta Virasana

YOGA POSTURES A great source for Yoga Postures by Mark Giubarelli.

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YOGA POSTURES ASANA YOGA POSES YOGA POSITIONS
Tadasana Downward Dog Cobra pose Headstand Shoulderstand Warrior 1 pose Warrior 2 pose Triangle pose Half Moon pose child pose Cat Pose white space
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Supta Virasana

Translation: Reclining Hero PoseSupta Virasana hero pose
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There are 2 versions of the yoga position shown below. They can be done in combination. One shows the hands in prayer position the other with the hands over the top of the head.
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The positioning of the hands can be varied in many postures to give a different theme or effect. Interlocking the hands and fingers over the top of the head with the palm facing away from the body can stretch the fingers wrists and shoulders. Be open to variation.

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Tips
It is a lot easier to get the lower back to the mat if the knees are open.
You may want to open them for this reason. Both variations are shown below.
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Benefits
The quadriceps (rectus femoris, vastus lateralis, Vastus medialis and the vastus intermedius) are stretched. Many of the smaller muscles, tendons and ligaments in the knee are also stretched. This is one of the deepest knee stretches when the knee is in flexion.
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backend yoga poses

 

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Vinyasa Yoga Sequencing and Flowing
Vinyasa Yoga postures to transition from and to:
Balasana child pose ustrasana camel pose Ustrasana Camel Pose cobra pose Bhujangasana Virasana Hero Pose Yoga Posture Krounchasana cobra pose Bhujangasana cobra pose Bhujangasanawhite space

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Balasana Ustrasana Parivrtta Ustrasana Matsyasana2 Virasana Krounchasana Setubandhasana Eka Pada Setubandhasanawhite space

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Yoga Teacher Tips
Many people suffer from some kind of knee ailment due to wear and tear or injury. It is wise to protect these people from further injury or aggravation. Put safety before the necessity of getting students into a pose.

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