Extending Forwards and Backwards from Seated Virasana: Adhomukha and Supta Virasana

Virasana, and its extensions into supta virasana, are excellent conditioners of lower limbs. Supta virasana is often used therapeutically for a wide range of conditions, and is also a preparation for back arches. Difficulty in virasana can be due to limitation at the hip joint, length of the hamstrings, stiffness in the knee, shortness and hardness of the calves or stiffness in the ankles .
first half of the session: Preparatory asanas/actions
second half of the session: detailed explanation, along with adaptations for the most common limitations.

Level: Experienced Beginner, Gentle, Intermediate

Duration: 50min

Props needed: This session is prop-intensive.  In addition to a strap and a chair, a stack of firm blanktes/ bolster/ cushions will  be required depending upon the flexibility of the practitioner