Virasana or hero pose is a seated pose that is a great stretch for the legs. Hero pose is conducive to keeping your shoulders over your hips, which helps align the spine so that your back does not ache while you are sitting.
It can be a great asana for meditation too. If you plan to sit for more than few minutes, then give it a meditative asana try. This pose is a great pose for beginners.
It is an easier and more comfortable asana for most people than sitting cross-legged, especially if you place a block under your butt.
Virasana Steps –
1. Kneel on the floor.
2. Bring your forehead to the floor and place your hands on your calves behind your knees.
3. Press your fingers into your calves with steady pressure and slide your hands down toward your ankles to flatten your calves evenly.
4. Bring your buttocks to the floor and rest your hands on your thighs.
5. Root your sitting bones down and lengthen from the core of your pelvis up through the crown of your head. Maintain a natural curve in your spine.
Virasana Benefits –
Physical Benefits –
- Opens the lower back
- Improves the health and
- function of the hip, knee, and ankle joints
- Stimulates thyroid and parathyroid productivity
- Helps relieve menopausal discomfort
- Helps relieve high blood pressure
Mental Benefits –
- Creates a feeling of grounding and stability
- Calms the mind
Contraindications and Cautions –
- Knee or ankle injury (use the gentle variation)
- Arthritis (use the gentle variation)
- Heart disease
- Do not practice if you are pregnant.
Important Points –
- Virasana is an easy asana and good choice for beginners, most of the practitioners practice the asana quickly, do not go quickly. Go slow from one step to other step so, you can feel the difference and maximize the benefits.
- Beginners generally do not understand the distribution of their weight on the bones. So, distribute you weight across your sit bones.
- If you are finding this asana difficult and feeling any discomfort during the practice than wait for few minutes and try again if still you are having discomfort, then leave the pose and try another asana.
- Do not practice this asana if you have knee and ankle injury or any pain.
- Find best suitable poses for yourself by considering your body requirements and issues.