Forward Extensions
Adho Mukha Virasana (Downward Facing Hero Pose)
Level: All Levels
Adho = downward. Mukha = face. Vira = Hero.
Organizing the pose
• Come into Virasana (Hero Pose).
• Inhale, lift up through the trunk.
• Exhale and fold forward from the tops of the thighs, reaching the arms forward.
• If the head comes to the floor, reach back and grab hold of the heels.
• Inhale, lift up through the trunk.
• Exhale and fold forward from the tops of the thighs, reaching the arms forward.
• If the head comes to the floor, reach back and grab hold of the heels.