Day 56 : Meditative : Simhasana (lion pose) subroutine from Vinyasa Krama Meditative sequence

VIDEO LINK

Simhasana is a Vinyasa of Virasana, as such the same practice notes apply.

Raise up off the thighs on the inhalation bringing the arms above the head, lower and place the hands on the knees fingers spread, breathe in and on the exhalation make the lion face. 

Lions face: on the exhalation, exhaling with a long "haaaa" sound eyes wide, tongue outstretched.

There are several versions of Simhasana, this one in Virasana with is perhaps the classic but also another  in padmasana. in the Lotus sequence as we shall. Below is another variation.

Simhasana in utpluthi padmasana

The Virasana subroutine is excellent for working on the quadriceps, the muscles at the front of the thighs. Strong quads are important for giving support in ushtrasana and kapotasana from the previous Meditative sequence subroutines. In backbends the hips tend to want to be carried back as we arch backwards, strong quads help keep control of the hips keeping them forward and raised. 

The virasana subroutine also involves nutation ( titling ) the pelvis as well as rotating the femurs inwards, two more useful tips for developing back bending.

Virasana is one of the few postures where the femurs and thighs are rotated inwards and towards each other rather than away from each other, as such it is an excellent counter posture for intense hip openers like badha konasana and samakonasana to name but two.

You may not feel ready for postures like kapotasana or dropping back into Urdhava dhanurasana but Virasana can provide some of the groundwork and skills that can be employed later.

TIPS/TRICKS/SUGGESTIONS

If your feet don't lie flat in Vajrasana you can roll up a small towel and place it between the front of the foot and the ankle.

If your knees feel stressed or tilt upwards you can place a small cushion beneath your buttocks or a rolled up yoga mat that you can sit on and even lay back upon in in pictures 7 and 8

Props don't tend to be used that much in Vinyasa Krama but because of the stress that can be put on the knees this seems a subroutine where they might be considered.

NB: These are practice notes that will be tidied up and put into the new edition of my Vinyasa Yoga Practice Book along with the current sequences and subroutines. The book can be freely downloaded HERE. There is a page on Facebook HERE with all the latest sheets and updates. This book is in no way a substitute for Ramaswami's Complete Book of Vinyasa Yoga.