asana of the month

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virasana – hero pose


  • stretches the thighs, knees, and ankle
  • strengthens the arches
  • improves digestion and relieves gas
  • helps relieve the symptoms of menopause
  • reduces swelling of the legs during pregnancy (through second trimester)
  • therapeutic for high blood pressure and asthma


  • heart problems
  • headache: practice this pose lying back on a bolster.
  • knee or ankle injury: avoid this pose unless you have the assistance of an experienced instructor.

preparatory poses: