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Virasana Forward into Adho Mukha Svanasana
(Forward Facing Hero Pose into Downward Facing Dog Pose)

How to perform Forward Facing Hero Pose into Downward Facing Dog Pose

Back and forward transition from Virasana Forward to Adho Mukha Svanasana. Change poses on the breath, attempt to go deeper into each pose with every repetition.

What is Virasana Forward into Adho Mukha Svanasana?

This is a mini-sequence composed of Virasana Forward and Adho Mukha Svanasana, aiming to warm up the hips and shoulders. The repetitive back and forth motion of transitioning between these two poses helps all the major muscles in the body adjust to the practice to follow.

Extend your arms out in front of you and fold into Virasana Forward. Take a breath in this pose, feel the stretch through your side body. Exhale deeper into the bend. Then, as you inhale, come up onto your hands and your knees and, as you exhale, stretch back into Adho Mukha Svanasana.

When to use Virasana Forward into Adho Mukha Svanasana?

It is typically incorporated at the start of your practice, towards the end of the warm-up, as you go from the more static poses (such as Supta Baddha Konasana) to more dynamic standing and forward bends. This way you slowly begin to get the necessary joints moving and to activate all the muscles that will help support the more strenuous poses.

Another benefit of this mini-sequence is that it gives you an opportunity to synchronize your breath with your movements.

Video sequences that include this pose