How to do Virasana (Hero Pose)

Vira means a hero in the Sanskrit. Hero pose is classical seated beginner yoga asana and a highly recommended position for meditation and pranayama. The pose can be done even after taking the food and it will relieve heaviness in the stomach.

Steps to do Virasana

Kneel on the floor, keep the knees together touching each other, spread the feet by the side of the thighs; toes should be touching the floor. Place the hand on your thighs with the palms facing upwards. Rest the buttocks on the floor, and not on the feet. Keep the neck and the back in the neutral position, and stretch the back erect. Either look straight ahead or close your eyes for better focus. Keep the thigh bones parallel and weight distributed on both sides.

While sitting on the feet, keep the ankles near the hips to avoid strain on the knees and ankles. Sitting on the heels puts a lot of pressure on the knees and ankles. If you do not feel comfortable to sit down on the floor. Sit on any support such as yoga block, bolster or a pile of blankets to avoid injury. In any case, avoid overstretching the knees, and if you feel discomfort or pain, do not do it.

This is the base position, stay in this position as long as you can, count your breaths with deep breathing.

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Now, interlace the fingers of both the hands, inhale, and while inhaling raise the palms above your head to the ceiling. Exhale and bring the hands down back to the thighs. There is another variation. While exhaling, release the finger lock and place the palms on the soles, bend forward and try to touch the knees with your chin, in case you are not able to touch the knees, touch the floor with your forehead.

Inhale, raise the body up and sit in the starting position. Now repeat the sequence for a few minutes.
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  1. Stretch your thighs and ankles.
  2. Keep the knees mobile and healthy.
  3. Cures pains in the knees.
  4. Alleviate back pains.


Knee or ankle injuries

[highlight]It is advisable to perform any asana in the supervision of a qualified yoga instructor.[/highlight]

More Information

Gautam Trehan

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