In addition to stretching the hamstrings, knees and ankles, it strengthens the arches. Practised daily it will noticeably improve digestion and elimination. It helps relieve the symptoms of menopause. It is also therapeutic for high blood pressure and asthma.
To practise comfortably, place a folded blanket on your mat, and have at least one bolster, additional blankets, and/or blocks handy.
First, come into virasana by kneeling, sitting on a block between your feet. Adjust as needed to meet your flexibility - you might be able to sit on the floor without a block, or may prefer a bolster or two blocks for more height.
Place one or two bolsters behind you, and fold yourself down. Again, adjust as needed by adding height with additional props (blankets, another bolster), or by removing the bolster. If your knees are lifting, you need additional height.
To seal the energy, you can place the palms of your hands on the soles of your feet. Alternatively you can extend your arms overhead for a greater abdominal stretch.
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