Welcome to the Quad Openers series of Yogea Asana Lab. This section will feature 12 kneeling, seated, propped, reclining, semi-reclining and flying variations of hero pose (Virasana).

The first pose is an open kneeling variation of hero pose that stretches the tops of the feet, the quads and relieves fatigue accumulated in the thighs. It is best assumed when the knees are open and the sitting bones naturally drop into the heels.
The second pose introduces the tucking of the toes under the buttocks and stretches the metatarsals stimulating the lymphatic system and boosting the overall immunity.

The third pose adds a backbend to the stretching of the balls of the feet and intensifies the opening of the quads, while strengthening the wrists. It is a heart opener that invigorates and energizes the body and mind.

The fourth pose drops further into the forearms to provide a deeper hip and quad stretch.
The fifth pose adds a fish variation to the quad opener to activate the thymus gland, boost the immunity and open the throat center, while the sixth pose drops into the crown of the head for a deeper mid back stretch.

The seventh pose drops the cervical spine to stretch the lower back and intensify the massage of the quads.
The eighth pose is a variation of a folded, seated forward bend that requires the dropping of the sitting bones and stretches the quads and hamstrings at the same time
The ninth pose requires the planting of one foot, the bending of the knee in order to stretch the quad and strengthen the knee cap, as well as open chest.
The tenth pose drops the forearms down and requires the lifting of the hips for a deeper quad stretch and heart-opening.
The eleventh pose is optional and is the culmination of this quad opening series, as it involves the intense folding of the knees while opening the thighs. It also tones the abdominals because of the concentric contraction.

The last is a combination of seated hero and flying pigeon pose and requires the clasping of the one top of the foot while reclining on the other thigh with the torso and placing the forearm on the floor. It opens the quads safely and also stretches the whole spine.

All variations offer safe and nuanced ways to stretch the quads, thighs knees, ankles and the arches of the feet. They simulated the lymphatic system, improve digestion, alleviate gas and help relieve the symptoms of menopause. The poses also reduce the swelling of the legs in the second and third trimester.

Yogea Asana Lab is not a yoga routine and should be regarded solely as an educational platform to reinforce proper postural alignment and improve the quality of your practice. The approach is integrated as poses are grouped into different targeted categories. Each set of poses is demonstrated only on one side. The route of assuming poses and releasing through counter-poses is mapped clearly and slowly, allowing time for assimilation and grasping. The main objective is to guide you in and out of poses safely and smoothly, as well as to acquaint you with basic anatomical and energetic principles that weave the geometry of every asana. In turn, you will be able to perform the Yogea routines with clarity, precision and abandonment. As you follow the tips of proper alignment you will feel more stable, ready to deepen your practice and eager to transition gracefully from one stage to the next both on the mat and in life.