yoga bikram

vira = hero · asana = pose


Increases adaptability in the knees and hips, tones the muscles in the arcs of the feet, boosts circulation in the feet and legs


  1. Kneel on your floor covering with your knees with each other and thighs perpendicular to the flooring. Different your feet somewhat broader than hip size (if this is agonizing on the tops of your feet or your knees, kneel on a slim covering). Point your toes directly back as well as spread out the spheres of your feet from the big-toe side to the little-toe side. Preferably, all your toenails will touch the floor.
  2. Bend your knees a bit, lean ahead, as well as place your hands on your calf bones. Pull your calf bone muscle mass retreat from your knees and roll them out. Lower your butts and also sit on the floor. The internal sides of your calf bones must touch your outer thighs.
  3. Place your practical your knees, capture the skin on your knees, and also draw it up towards your thighs– this will certainly give your knees an extra roomy sensation. Sit in this posture for 1-5 minutes.
  4. Extend your arms right before you. Bring your palms with each other and interlace your fingers. Now, turn your hands ahead (far from you), breathe in, as well as raise your arms expenses. Use this extension along your arms to extend your sides up. Press your shins and also knees down and descend your inner groins. Hold for 30-60 seconds. Reduced your arms, transform the interlacing of your fingers, and also repeat.
  5. To come out of the present, lower your arms, area your practical the floor, as well as raise your butts. Elevate one knee each time, gliding each foot forward to straighten your leg.

Don’t hover or tolerate knee discomfort. If you are incapable to rest completely down, remain on a block or blanket.

yoga mat
Don’t allow your feet to sickle in or splay out, to prevent harming your knees.