Hero Pose (Sanskrit: Vīrāsana / वीरासन)
Hero Pose or Virasana (Vīrāsana) is a classic seated yoga posture that works on your thighs, ankles, knees, and glutes. This asana looks very similar to Vajrasana but the main difference is – in Vajrasana we keep our feet together and we sit on the soles of our feet, while in Virasana, there’s space between our feet and we sit on the floor, instead. In yoga, this pose is one of the most traditional seated postures for meditation practices and pranayamas (breathing exercises).
Instructions for Doing the Hero Pose
- Start by kneeling down on the floor. Keep your knees joined while maintaining a 16 to 18 inch distance between your feet.
- Now, slowly rest your buttocks on the floor, keeping your feet by the side of your thighs. The inner sides of your calves should touch the outer sides of your thighs. Keep your toes pointed and make sure your spine is comfortably erect.
- Rest your hands on your knees, palms facing downwards. You can hold this position as your final position. Or you can try a little more advanced version of the asana.
- Interlock your fingers and stretch your arms over your head, stretching your spine completely. Take a few deep breaths here.
- Now, with an exhalation release the fingers and place your palms on your soles while bending forward. Rest your chin on your knees. Make sure your back is not hunched.
- Hold this position for about 30 to 60 seconds, breathing normally, without any jerks.
- To release the asana, inhale and raise your torso back to step 1’s position. Join your feet and relax.
Benefits of Doing the Virasana
- This asana stretches your thighs, ankles, glutes, knees, and spine. It cures rheumatic pain in the knee. It is also beneficial for those suffering from gout or flat feet.
- Hero Pose is also recommended to those with high BP or respiratory disorders like asthma.
- It’s a very good pose for your digestive system as well. It helps reduce bloating, indigestion, and flatulence.
- Pregnant women can also benefit from this asana as it reduces the swelling in the legs which is pretty common around the second trimester.
- Virasana helps you improve your body posture and it increases the circulation of blood in the lower part of your body, boosting your reproductive and excretory system.
Precautions
- Avoid this pose completely if you have a knee or an ankle injury.
- If sitting on the floor is difficult for you, sit on a yoga block or a cushion in the beginning. Gradually, as your knees and ankles become more flexible, try resting your butt on the floor.