Monday, December 8, 2008

Virasana, Svaroopa Style

Just some notes to capture a most delicious Svaroopa pose I learned tonight. Virasana, or Hero's Pose, done Svaroopa style. This should be performed after some preliminary poses, particularly a tailbone opener and a lunge set. We did it tonight after chin tuck (hands clasped behind head, elbows toward ceiling (hugging in), slowly and gently lifting the head with the strength of the arms alone, holding and breathing a few times, then slowly lowering and extending vertebrae by vertebrae. Next we did Tortoise for tailbone on the seated stack (remember narrow block between thighs to press hands into), Baddha Konasana on the stack, and a Lunge (right leg first).

To perform the pose:
  • Get situated back on the stack, so that the narrow edge faces you; have a blanket roll near and blocks on either side
  • Feet on floor, knees up
  • Crawl toes out a couple of lengths
  • Reach left hand under bent knees, clasp right ankle and draw foot under and to left until right heel hooks under blanket edge
  • Be sure right knee pointing away from belly button
  • Draw left leg over, in a Gomukasana-like position (but much more relaxed)
  • Draw narrow edge of blanket roll under bent right knee
  • Should look like Gomukasana legs with blanket roll directly sticking out from the median of the knees
  • Relax for a few breaths with right hand on knee, left hand over it - be sure head upright with ears over shoulders
  • Right hand to block, make L-shaped left hand, straight left arm up (no ballerina arms) stretch toward right, pressing into block - turn block position if desired so knuckles face forward
  • Slowly come out, repeat other side

Donna said you can also perform a twist in this pose for a deep SI joint release - she would not divulge any information but I can experiment and see what feels right. After that we did another lunge (left first), revisited the chin tuck, and closed with Rotated Stomach, Savasana and of course, Yoga Mudra to seal. Nice practice!

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