The position of Supta Virasana Yoga of and its most advanced versions have great benefits. It promotes flexibility of thighs, ankles and knees, reduces the symptoms of menopause and helps to treat high blood pressure, and it promotes the proper functioning of the digestive system and reduces gases. This yoga also gives us inner stability and security with first chakra (Muladhara). Symbolically, this position gives us courage and harmony in a time of change.
- To start Virasana posture, kneel with your knees together and feet wide apart. The steps of your feet should be flat and firm on the floor. Help yourself with your hands to rotate your calf muscles to the side, so you can reach the ground more easily when sitting.
- Take your hands on the soles of your feet. Stretch and lift the torso to help sit well between your knees and your calves. Keep the buttocks between your heels on the floor. The inside of your calves should be in contact with the outside of your thighs parallel to them.
- Place the palms of your hands on your knees gently. Stretch the spine, back and head straight. Broad shoulder blades, pushing the shoulders of the ears and open the chest. This is the initial position of Virasana. To do Supta Virasana, it is necessary that you can sit comfortably on the floor in Virasana.
- Now take the palms on the soles of the feet. As you exhale, lean back, pointing the pelvis forward. If you feel pain in the knee, stop here and stay in Virasana.
- Keep the elbows on the floor, feel the stretch in thighs, stretching back to back and lift the chest.
- Put down a little more head and torso. For this, you can place the crown of the head on the floor for a moment. Your elbows still give you their support. Breathe and stretch while the thighs lengthen the back. You can stay here or if you have a lot of flexibility, you can do the full pose.
- Lower slowly gently until the top of your back and the back of your head are flat on the floor. To begin, you can also use accessories to support your back and head, and thick blankets folded into several parts, or a firm, large cushion.
- Move your elbows out to the sides of the body and completely stretch the spine. The thighs should be parallel. Stretch your arms completely above your head, palms up and let be relaxed on the floor.
- Hold for one minute, breathing deeply and with each breath feel how each part of tension gives a little softened feel. Try minimizing the curve of the lower back and knees to prevent them separating.
- To exit the position, bring your hands to your ankles, lift your head and lean torso and shoulders. Return to Virasana and rest on Dandasana, the position of the stick.
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You should start by choosing the tradition of yoga with which you have an affinity, as you look for a yoga practice, and register a class for beginners. To start with the right attitude, it is important to be curious, stay open, be with your mind, avoid competition and comparisons and listen to your body. According to tradition, yoga is our natural state, yoga means ‘union’ in Sanskrit, the union of body, mind and spirit, and union with the universe. In yoga, there are actually certain techniques to free the mental noise that has separated us from our state of integration. Therefore, the main practice of yoga is meditation. So for practicing yoga, we can begin keeping a fresh look at the present and opening the heart. Observe your inner processes, taking your thoughts, judgments and negative emotions away.
With yoga practice, you begin to be aware and see each moment as something new and have a positive attitude which is the first step to do yoga.
How is a yoga practice conducted?
The main feature is physical yoga that focuses on asanas. These positions are usually stretching exercises. There are standing, seated, inverted and bending poses. Carrying out these positions requires that we have full consciousness in the stillness or movement. This means that we are completely immersed in what we are doing. We bring attention to our body, its sensations and rhythms. To our breath that fills us with vital energy and frees us from physical and emotional knots. In our thoughts, we only observe without trial and without attachment to our mind to bring back to our inner self in present moment. Yoga is about the integrated body and mind that allows us balance between happiness and tranquility. We are in a state of calmness but with clarity and energy. Yoga practice makes up our mind with our body, activates the vital energy and also gives us the inner silence that connects us with our essence.
What do I need to practice yoga?
For Hatha yoga, you only need your body and mind in present. Usually it is enough with comfortable clothes, a yoga mat where you can practice barefoot, openness of mind and heart. You need a few minutes of silence and tranquility and be willing to give some time to nourish your body, relax your mind and uplift your spirit. Meditation, relaxation, breathing, mantras, devotional love, the study of the texts of tradition and selfless work are other yoga practices.
For expert level yoga courses, I suggest you to join yoga teacher training Rishikesh where the yoga gurus will help you become an expert in yoga practices.