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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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Written by Keenan Mclaren

Keenan McLaren is from Boston, MA where she began her ballet training at the age of 8. She trained at the Boston Ballet School for 10 years, and upon graduating from high school, secured a job as an apprentice with Ballet Austin II. After one season in Austin, Keenan then joined Dayton Ballet, where she danced for 5 seasons, performing many principal and soloist roles, as well as had many roles created on her by such choreographers as Christopher Fleming, Gregory Robinson, Steven Mills, Jeffrey Hughes, and Alan Hineline. In the fall of 2010, Keenan moved to Philadelphia to join the newly established BalletFleming, where she had the opportunity to dance many principal roles as well and set and ballet mistress many of Mr. Fleming’s works. For the upcoming season, Keenan is thrilled to be joining Nashville Ballet.
In her free time, Keenan is an avid yogi and yoga teacher, having just completed her training with Baron Baptiste. She is also a huge foodie and loves cooking and experimenting in the kitchen, especially with raw and vegan foods. Keenan also loves photography, particularly black and white film. In 2008, she won a Dance Magazine Photo contest and hopes to one day become a dance photographer.