Raise up off the thighs on the inhalation bringing the arms above the head, lower and place the hands on the knees fingers spread, breathe in and on the exhalation make the lion face.
Lions face: on the exhalation, exhaling with a long "haaaa" sound eyes wide, tongue outstretched.
|Simhasana in utpluthi padmasana|
The Virasana subroutine is excellent for working on the quadriceps, the muscles at the front of the thighs. Strong quads are important for giving support in ushtrasana and kapotasana from the previous Meditative sequence subroutines. In backbends the hips tend to want to be carried back as we arch backwards, strong quads help keep control of the hips keeping them forward and raised.
The virasana subroutine also involves nutation ( titling ) the pelvis as well as rotating the femurs inwards, two more useful tips for developing back bending.
Virasana is one of the few postures where the femurs and thighs are rotated inwards and towards each other rather than away from each other, as such it is an excellent counter posture for intense hip openers like badha konasana and samakonasana to name but two.
You may not feel ready for postures like kapotasana or dropping back into Urdhava dhanurasana but Virasana can provide some of the groundwork and skills that can be employed later.
If your feet don't lie flat in Vajrasana you can roll up a small towel and place it between the front of the foot and the ankle.
If your knees feel stressed or tilt upwards you can place a small cushion beneath your buttocks or a rolled up yoga mat that you can sit on and even lay back upon in in pictures 7 and 8
Props don't tend to be used that much in Vinyasa Krama but because of the stress that can be put on the knees this seems a subroutine where they might be considered.