Your Free Yoga Lesson

(Virasan Variation)

• Helps strengthen arches of people with flat feet
• Relieves stiffness in hips, knees, and ankles
• Relieves bloating in stomach and intestines
• Improves respiration
• Improves circulation in entire pelvic region
• Improves reproductive function
• Improves flexibility in lower back and hips
• Reduces body fat
  

Sit on your feet with rounded arms overhead, one hand on top of the other (A)Breathe in to a count of three as you rise off your feet a few inches, then breathe out to a count of three as you slide to the left (B). Try to keep your knees on the floor as you move. Now breathe in to a count of three as you lift up again and over to the right, breathing out to a count of three as you as you sit down. If your legs are not strong enough to do this exercise at first, support yourself lightly with one hand on either side. Try to use your leg muscles as much as possible. Repetitions: 3 to each side. Finish by coming back to the center.

Try to keep back straight and knees on the floor.
Breathe in as you come up, breathe out as you sit down.

For a complete routine of Yoga exercise, breathing, and meditation, see our book The American Yoga Association Beginner's Manual.

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ADDITIONAL LESSONS:

[Complete Breath]

[Tree Pose]

[Standing Sun Pose]

[Boat Pose]