Virasana

This is a powerful and therefore a dangerous way to improve hip, knee and ankle range of motion. Safety first: use a good number of pillows to sit on when beginning this pose. Best to have an experienced person present. After a few trials, the practitioner will be better able to judge what is needed. Stay in the pose for only 10 seconds for the first few weeks, then, over the next 6 months, gradually increase the time to a full minute, increasing by 5 seconds every two weeks. Without an instructor, one should not try performing the first pose described and pictured below for at least six months after taking up virasana.

1. Kneel on a flat surface with knees together but feet barely further apart than the hips.

2. Slowly bend the knees, controlling the descent of your haunches with the fingertips even before knee flexion brings them down to touch the surface or pillows or blocks that have been placed between the arching feet.

3. Gradually settle the buttocks down as far as possible. The inner calves are in contact with the outer thighs.

4. Place the palms of the hands on the thighs, joining the thumb and index fingers.

5. Lift the spine from the nape of the neck, pull back the abdomen, and reduce muscular tension in the thighs, abdomen and pelvis. Breathe quietly for 1-2 minutes.

6. Interlock the fingers, palms facing the chest. Bring the hands behind the head. Smoothly flex the shoulders while extending the elbows and wrists, palms facing upwards, biceps behind ears. Keep shoulder blades back, together and down toward the pelvis.

7. Retain the straight back, stretching from the palms to the coccyx. Looking straight ahead, breathe calmly for 1 minute.