![Extending from Virasana: Adhomukha and Supta Virasana Ending with Breath-work](https://thepracticeroom.yoga/wp-content/themes/hello-theme-child-master/images/eye-icon.png)
![](https://thepracticeroom.yoga/wp-content/uploads/2021/12/recorded-classes-dp_s.004.jpeg)
Extending from Virasana: Adhomukha and Supta Virasana Ending with Breath-work
In this session, we look at forward extension from virasana to adhomukha virasana, and a supine extension to supta virasana. The session ends with breath-work preparatory to pranayama.
Level: Experienced Beginner, Intermediate
Duration: 75mins
Props required: this is a prop intensive-session. blankets and bolsters - or alternatives will be required.
This session is part of the Short Course Virasana and Supta Virasana: the Seat for back Arches to Breath Practices (Short Course; Level Intermediate)
Tag words: 75mins adho mukha virasana ankles favorite hips knees props support supta virasana virasana
Part 1: Preparatory asanas/ actions
Part 2: Adhomukha virasana – adaptations – 21 min onwards
Part: Supta virasana – adaptations – 41 min. onwards
Part4: Breath work – 52 min. onwards
Although virasana is a conditioner for the knees, those with knee injuries and weaknesses have to approach this position with caution. the full flexion of the knee joint can stress the joint.