Things You'll Need:
- soft flooring, mat or towel to sit on
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Step 1
Start seated on your knees. Sit up tall. Place your hands on your thighs and breathe in. Breathe out slowly. Take four more slow breaths in and out. On your last breath in allow your chest to raise and lift your body up. Let your legs roll in so your kneecaps face one another.
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Step 2
Put your fingertips in between your thigh and calf. Lift up the thigh skin so that it doesn't press and wrinkle against your calves. Allow your butt to sit on the ground. Let your lower body sink into the floor. Press up through your spine and sit up straight. Place your hands on your thighs and breath in and out for four counts each. This is Virasana pose.
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Step 3
Place your palms on the floor on the inside of your heels. Slowly bend your elbows and lower your torso to the floor. As you get closer to the floor stretch your arms outward. Keep your torso straight as you descend, don't arch or contract your back. Suck in your stomach and press your back into the floor.
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Step 4
Slowly rotate your arms from the side to over your head and rest your arms over your head. Lengthen your body by pressing your hips further into the floor and stretching your arms as far as you can reach. Relax and take in a few deep breaths. Your body should sink further into the pose with each exhale.
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Step 5
Hold the Supta Virasana pose for ten minutes. Continue to breath in and out relaxing and concentrating on expanding your ribcage and sinking further and further into the pose. Good job!
