Indiana & Yoga Magazine Summer 2016 Issue 1 | Page 62

PHYSICAL YOGA Run Hero Pose and Reclining Hero Pose [Virasana, veer-AHS-anna] and [Supta Virasana, soup-tah veer-AHS-anna] 1. Come to sitting on your knees 2. Edge the feet out from under your buttocks 3. Keeping the core engaged and lifting through the top of the head, bring the hands to heart center 4. Hold for 3-4 breath cycles or longer if you choose 5. If it feels right for you extend this stretch by bringing your hands to the mat behind you and lower your torso Certain types of knee injuries can be exacerbated by this pose. If it doesn’t feel right skip it. 60 INDIANA & YOGA MAGAZINE ISSUE I