Virasana

Hero's pose, or Virasana, is a common seated posture that may be difficult to sit in comfortably. It requires complete flexion of the knee as well as plantar flexion of the ankle. We will spend plenty of time stretching the hamstrings and quads as well as warming up the knee and ankle joints so that Virasana can become a joy rather than a chore.

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Apanasana to Leg Extension

Lay on the back with the legs extended. Exhale and draw right knee into chest, Inhale and clasp behind the thigh and extend the foot toward the ceiling. Repeat 5 times with the breath.
Therapeutics: Stretches hamstring, warms up the knee.

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All Fours to Child's Pose
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Begin on all fours and as you exhale, press back into childs pose, keeping shins parallel and toes pointed. Inhale return to all fours. The next time you exhale, flip feet so that toes are under and press back into Childs pose, inahle return to all fours. Repeat 5 times each way with the breath.
Therapeutics: Strengthens the legs and muscles around the knees.

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Crescent Lunge
Anjaynasana

Begin on all fours and bring left foot between hands. Inhale sweep arms forward and up to the heart (shown) or overhead pressing pelvis forward. Hold at least 1 minute.
Therapeutics: Stretches hip flexors and strengthens legs.

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All Fours to Downward Facing Dog

Begin in an all fours position. Inhale as you extend the spine. Exhale and turn toes under to lift into downward facing dog. Inhale release gently to the knees and exhale into downward facing dog. Repeat 5 times with the breath.
Therapeutics: Strengthens the legs and muscles around the knees.

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Malasana to Uttanasana
Squat to Standing Forward Bend

Begin squatting with feet hips width apart. If heels do not come to the floor, you may use a rolled blanket under heels for balance if needed. You may also choose to sit on a block for greater stability. As you exhale the breath lift the pelvis and drop the heels as you come into Uttanasana. As you inhale come back down into the squat. Repeat up to 5 times with the breath.
Therapeutics: Stretches hamstrings, strengthen ankles and knees.

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Frog Pose
Bhekasana

Lay on the belly and bring the forearms onto the floor. Press pubic bone into floor and lengthen legs behind you. Bend left knee and either hold top of foot with left hand or use strap to hold foot. Lift heart and relax shoulders. 
Hold 5-10 breaths then release and change sides. 
Therapeutics: Stretches quadriceps and Psoas

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Hero Pose
Virasana

Sit on block or blanket between heels. Ground front of feet and shins, thighs and sit bones into earth. Lift up through belly, heart and crown of head. 
For Ankle Pain - Kneel on folded blanket with crease of ankles at edge of blanket).
For Knee Pain - Sit higher so knees do not have to bend all the way.
Therapeutics:  Stretches quadriceps, lubricates knee, good for seated mudra, pranayama, or meditation practice

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Heron Pose
Krounchasana

Sit on a block with the left leg in Virasana and the right foot on the floor. If you cannot sit in Virasana, sit cross-legged with the left leg. Either wrap strap around sole of foot or hold sole of foot with both hands. Inhale open chest and lean back taking left foot off floor and bringing left knee to chest. Exhale and extend the left leg straight. 
Hold 10-20 breaths then release and change sides.
Therapeutics: Good for balance and focus, stretches hamstrings and hips.na

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Reclining Hero Pose
Supta Virasana

Sit on block or folded blanket between feet. Keep thighs close to parallel without forcing. Bring hands behind you and begin to lower to the elbows. Lie back on a bolster or stack of long-fold blankets, making sure the pose bend is not uncomfortable. You may need extra support under the head. Rest arms at sides. Rest up to 5 minutes, the press arms into floor and lift heart to release. 
Therapeutics: Stretches quadriceps, Psoas, belly and chest and is a back bend for the lower back 

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