Come into Virasana by bringing knees together and pressing the center of the feet and ankles to the floor, feet out to the sides and cut the calf muscle in half and move the flesh back to create more space behind the knees.
Here is a photo of using two bolsters. Bring arms back down to sides. Rest with palms up, chest expanding and relax the breath. Keep face, abdomen and throat soft.
To come out, press elbows, then hands into floor. Come up from the sternum bone, as if a string if helping to bring up back up. Keep the spine lengthening so do not strain the lower back. Bring head up last and sit in Virasana for a few breaths. You can release the legs by either stretching them back one at a time or coming into Adho Mukha Svanasana (Down Dog).
Using a chair, turned upside down. Place near a wall so it does not slip.
Set up with bolster across to support the length of the second bolster. Sit on a foam block and support head. Go into and come out of pose as described above.
Benefits: Stretches abdominal organs and pelvic region, rejuvenates tired legs - good for athletes or those who do a lot of standing or walking for many hours and brings flexibility to knees and ankles. Also brings healing energy to the digestive and urinary system and can help ease certain menstrual problems. Helps relieve tiredness and relaxes the nervous system.
Cautions: If adjustments do not help to release stress in knees or back come out of pose. Also, do not practice during menstruation if you are bleeding heavily.