Virasana (Hero Pose)
Virasana (Hero Pose) is one of the primary sitting Yoga poses that is often the starting position for most backward bends, forward bends and twists. It is also excellent for pranayama and meditation, very good for opening tight ankles, stretching out tight quadriceps, and a first-rate therapy for heel spurs and pain. For people, with limited flexibility, whose bodies are not ready to assume the pose or retain it comfortably, there are Yoga blocks to help. This way too they can avail of the many benefits of the pose. In Virasana (Hero Pose), the inner rotation of your knees and upper legs is contrary to that of Padmasana (Lotus Pose). This way, the pose even helps loosen your knees, hips, ankles and prepares it for Padmasana. It also acts as a mild counter pose to the Lotus pose.
How to do the Hero Pose
- To start the pose, kneel on your Yoga mat or a double folded blanket to cushion your feet, shins, and knees if necessary. Your thighs should be perpendicular to the floor and your inner knees touching each other. Move your feet a little apart, away from your hips, toes pointing backward, the tops of your feet flat on the mat.
- With an exhalation and sit down halfway, your upper body leaning forward slightly. Now, slowly let your buttocks settle down between your feet.
- If you can’t sit on comfortably the floor, raise your butt with the help of a Yoga block or thickly folded blanket. See that both your sit bones are supported evenly. With the flat of your palms, press the heads of your thigh bones into your mat. Then place both hands on your thighs, one above the other, palms facing up or down, whichever way you are more comfortable.
- To start with, hold the pose for 30 – 60 seconds. Slowly stretch up to 5 minutes.
- To exit the pose, press your palms into your mat and slightly raise your butt above your heels. Crossing your ankles beneath your butt, sit on your heels, then stretch out your legs out in front of you, one at a time. It might help to bounce them up and down a couple times on the mat for relaxation.
Benefits of Virasana
- Stretches the arches, ankles, thighs and knees
- Relieves gas and improves digestion
- Relieves symptoms of menopause
- During pregnancy it reduces swelling leg (through second trimester)
- Excellent for asthma and high blood pressure
Hero Pose Contraindications
- Cardiac conditions
- Knee or ankle injury
- For people suffering from headache, best do the pose lying back on a Yoga bolster.
