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Yoga Lily is in Furzton.1 day ago
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Yoga Lily
Yoga Lily is in Furzton.1 week ago
09:45 - Slow Flow & Yin Restorative (Lily) small group
18:15 - Beginners to Improvers Yoga (David)
19:45 - Slow Flow & Yin Restorative (Lily) small group
Our classes:
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Yoga Lily
Yoga Lily is in Furzton.1 week ago
18:00 - Slow Flow & Yin Restorative (Lily) Small Group
Book Now :
#LifeInBalance #MiltonKeynes #MiltonKeynesYoga #YogaMiltonKeynes #LoveMK #yogastudio #yogafitness
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Yoga Lily
Yoga Lily1 week ago
Look Up

I have 422 friends yet I am lonely
I speak to all of them everyday yet none of them really know me
The problem I have sits in the space in-between
Looking into their eyes or at a name on a screen

I took a step back and opened my eyes
I looked round and realised
This media we call social is anything but
when we open our computers and it’s our doors we shut

All this technology we have it’s just an illusion
Community, companionship, a sense of inclusion
When you step away from this device of delusion
You awaken to see a world of confusion

A world where we’re slaves to the technology we mastered
Where information gets sold by some rich, greedy bastard
A world of self-interest, self-image, self-promotion
Where we all share our best bits but leave out the emotion

We’re at our most happy with an experience we share
But is it the same if no one is there?
Be there for your friends and they’ll be there too
But no one will be if a group message will do

We edit and exaggerate, crave adulation
We pretend not to notice the social isolation
We put our words into order till our lives are glistening
We don’t even know if anyone is listening

Being alone isn’t the problem let me just emphasise
If you read a book, paint a picture, or do some exercise
You’re being productive and present not reserved and reclused
You’re being awake and attentive and putting your time to good use

So when you’re in public and you start to feel alone
Put your hands behind your head, step away from the phone
You don’t need to stare at your menu or at your contact list
Just talk to one another, learn to co-exist

I can’t stand to hear the silence of a busy commuter train
When no one wants to talk for the fear of looking insane
We’re becoming unsocial, it no longer satisfies
To engage with one another and look into someone’s eyes.

We’re surrounded by children who since they were born
Have watched us living like robots and think it’s the norm
It’s not very likely you’ll make world’s greatest Dad
If you can’t entertain a child without using an iPad

When I was a child I’d never be home
I’d be out with my friends, on our bikes we’d roam
I’d wear holes in my trainers and graze up my knees
Or build our own clubhouse high up in the trees

Now the park is so quiet it gives me a chill
See no children outside and the swings hanging still
There’s no skipping, no hopscotch, no church and no steeple
We’re a generation of idiots, smart phones and dumb people

So look up from your phone, shut down the display
Take in your surroundings, make the most of today
Just one real connection is all it can take
To show you the difference that being there can make

Be there in the moment as she gives you the look
That you remember forever as when love overtook
The time she first held your hand or first kissed your lips
The time you first disagreed but still loved her to bits

The time you don’t have to tell hundreds of what you’ve just done
Because you want to share this moment with just this one.
The time you sell your computer so you can buy a ring
For the girl of your dreams who is now the real thing

The time you want to start a family and the moment when
You first hold your little girl and get to fall in love again
The time she keeps you up at nights and all you want is rest
And the time you wipe away the tears as your baby flees the nest

Virasana, Hero Pose

By Yoga Lily 3 years ago
Home  /  Kriyas & Meditation  /  Virasana, Hero Pose
Virasana, Hero Pose

How to do Virasana, Hero Pose

Yoga classes in Milton Keynes & Bletchley

Virasana – this kneeling seated pose stretches the front of the thighs and opens the ankle joints. As it reduces blood supply to the legs, it quiets sensations of the body, Some find it useful for meditation. When you come out of Hero Pose (Virasana), enjoy the rush of fresh blood to the knees.

1. Kneel on the floor with the feet wide apart and the knees as close together as possible. As you sit down between the feet, you may like to use your hands to roll the calf muscles outward and smooth down toward the heels so that the lower leg can snuggle more closely against the outer thigh. Have the tops of the feet on the floor. Your toes need to be pointed backward, never out to the sides, which would place the inner knee at risk. Have the thigh bones parallel. Hold the big toe of each foot with the thumb and index finger, and separate the big toe from the second toe. Continue down, spreading all of the toes apart and widening the soles of the feet.

Virasana-Hero-Pose-22. Let your sitting bones come easily to the floor. From this well grounded foundation, sit tall and draw the lower abdomen in toward the spine to get the sensation of the spine lengthening upward. Rest the backs of the hands on top of the knees, with the tip of the thumb and index fingers lightly touching. Gaze softly straight ahead, or with the eyes closed, Focus on the space between the eyebrows. Stay here for as long as you enjoy deepening into your own being.


Virasana, Hero Pose - 3a

3A. inhale and raise the hands above your head…

3. Once you wish to release from the pose, inhale and raise the hands above your head. With the arms stretching fully away, interlace the fingers and extend the palms toward the ceiling. This is Mountain Pose 2 (3A). When you release the arms, allowed the palms to rest lightly on the heels of the feet and fold the upper body forward, bringing the forehead to rest on the floor (3B). Then lift up and come to all fours.

Virasana, Hero Pose - 3b

3B. fold the upper body forward, bringing the forehead to rest on the floor…


Gaze: Tip of nose

Build-up Poses:

  • One leg Folded Forward Bend
  • Child Pose

Counter Poses:

  • Reclining Bound Angle Pose
  • Head Beyond the Knee Pose
  • Seated Staff Posture
  • East Stretch Posture


  • Bring the big toes together to sit on the heels
  • Place a Bolster or block under your sit bones
  • Widen the knees slightly
  • Have a folded blanket to pad under the inner ankles

Effect: Centering


Virasana, Hero Pose Counter Poses

In yoga we use a counter pose in a sequence; For example, a twist follows a backbend to “neutralise” the spine, or a forward bend follows a backbend to help lengthen the spine and calm the nervous system.

Reclining Bound Angle Pose, Supta Baddha Konasana as a counter pose

Reclining Bound Angle Pose, Supta Baddha Konasana


Janu Sirsasana, Head Beyond the Knee Pose

Head Beyond the Knee Pose, Janu Sirsasana



Seated Staff Posture, Dandasana



East Stretch Posture (purvottanasana)

  Kriyas & Meditation, Relaxation
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 Yoga Lily

  (101 articles)

Lili has been studying and practising yoga in China & UK for 20 years, and teaching since 2007 (7 years in the UK). She draws inspiration from her training within established, classical yoga systems that focus on alignment, hatha vinyasa in its gentler form, yin, yin/yang, and restorative yoga styles, pranayama and meditation; blending the roots of Chinese healing traditions into a more holistic practice. For her, practice covers not just the physical aspects of yoga but also aligning and unblocking the bodies meridian energy pathways to release Qi energy (prana) which flows through the bodies energy highway, bringing the mind, body and spirit back into balance. “I am continually humbled by my students and teachers, my aim is always to teach from the heart and from the idea that yoga is the art of living, listening and learning, to embody this deeply spiritual tradition” – Lili Chen.