Supta Virasana (reclined hero’s pose)
This very intense abdomen, low back, quadriceps, and hip opener is one of the best stretches a dancer can do. A word of caution before you begin, if you cannot rest your bum on the ground between your heels, do not recline back. Just allow yourself to sink into the stretch while remaining upright.
Supta Virasana flushes out lactic acid from the legs, strengthens the arches, and really gets into the psoas, which are often super tight on dancers. This asana is best done when the body is warm, making it a great posture for a mid-rehearsal break.
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