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Pose of the Week: Hero

HERO
(virasana)

SHAPE POSE
Have a seat between feet—tops of feet on floor (more doable: sit on a block).
Bring inner heels against outer hips; point feet.
Bring thighs parallel or widen knees as much as necessary.
Hold knees with hands, straighten arms.
Look forward or down.

SAFETY POSE
Move abdomen in.

REFINEMENT PREP
To reduce ankle stretch, place knees and shins on one to three yoga blankets––tops of feet on floor.

REFINEMENT POSE
Lift low back, lift chest, stretch spine.

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