Virasana
Hip Extension
VIRASANA
For some of us, postures like Virasana and Lotus can be uncomfortable or even painful for the knees, so we avoid them altogether. Depending on what we’re dealing with, this may be the best decision. If there is room for safe exploration, however, Matt provides intentional education on how to reduce pain in the knee joints and how to strengthen the surrounding tissues. Developing the ability to close the angle of the knee joint can be helpful in this endeavour.
Matt shows us a couple of ways to approach this:
1. Get stronger hamstrings to close the knee joint more tightly
(puts the least amount of strain on the knees in Lotus)
2. Stretch the quadriceps
(strengthen first to warm them up and then stretch to create increased range of motion)
In today’s video, Matt demonstrates via Virasana variations how these actions can be implemented to move towards Lotus.
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ACTIVATE YOUR QUADRICEPS
It’s not uncommon to have a love-hate relationship with lunges, and this drill can be added to the list. There’s no denying that they get the job done when it comes to quadricep activation in preparation for Virasana and Lotus. As we’ve learned from practicing with Matt, it’s “strength before stretch,” and in the video, we see the strength portion.
We start off in a low-lunge position with the top of the back foot pressing into the floor. As we press up into the lunge, we can negotiate the amount of load we want to place on the quadriceps.
If we need less weight on the back leg, we can lean our weight into our hands, which are resting on the front thigh for added support. If we want to load the quads, then keeping the weight more toward the middle of the posture will provide more intensity for the quadriceps.
WATCH THE VIDEO
VIRASANA: PREPARATION THAT LEADS TO LOTUS
SUPPORTED VIRASANA
Finding ways to support the execution of Virasana is imperative when we have concerns about injury or discomfort, particularly in the knees. When exploration is possible, Matt provides options for us to worry less about the knees.
Placing blocks underneath the buttocks in Virasana can be a supportive option, but we can go further. Matt shows us an opportunity to be a more active participant in transforming our experience.
He demonstrates sitting up on blocks in a forward position while actively lifting one heel up towards the buttocks. This movement will activate the hamstrings on that side. Next, we can remove a block and check in with the sensations in the knee joints by gently pulling each knee slightly upward. There may be a shift in sensation—hopefully the reduction of any pulling on the patella tendon.
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EXPLORE THESE VARIATIONS
Ardha Virasana
This may be considered a more accessible option; however, Matt warns that when we bow forward, this is where we might experience more pressure in the knees. Again, applying actions to generate strength can decrease pain. Part of the action described in the video is to press the knee down on the “Virasana side” of the pose, or lifting the heel towards the buttocks as we learned in the “supported Virasana” variation.
Half Virasana / Half Siddhasana
Here is where we move more toward what may become Lotus Pose.
One of the key actions is to pull the knee out wide on the “Siddhasana side” of the posture. Of course, blocks can continue to support, along with the strengthening actions Matt offers in the video to cultivate integrity around the knee joint.
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SAFE ROUTE TO LOTUS
Working on the shapes we create in Virasana and Lotus are valuable, but we find the richness in the cumulative actions we take to strengthen all areas of the hips in order to eventually stretch more fully into these poses. This means that executing variations like Half Lotus / Half Virasana and finding the articulations within them will ultimately support our ability to find our fullest potential.
One of the articulations that is highlighted in the video is the dorsiflexion of the ankle on the “Lotus” side of the posture. This creates a lock and and more evenly distributes the energy from the knee toward the ankle.
The variations we explore in Virasana are both a roadmap toward postures like Lotus and an investigation of our body’s current and potential capabilities.
Matt’s upcoming Chromatic Global Training will support your continued studies of safe explorations in your yoga practice.
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Article by Trish Curling
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