What Is Hero Pose (Virasana)

The Hero Pose, aptly called Virasana in Sanskrit, is one of the basic Sitting Poses that is also a wonderful meditative posture. In this pose the internal rotation of your knees and thighs is opposite to that of the Lotus Pose, in as much as it both relaxes the knees, hips, and ankles in readiness for the Lotus Pose as well as acts as a gentle counter pose.

Steps To Do Hero Pose (Virasana)

1.  Start with your hands and knees on the floor, i.e. on all fours in what is called the “tabletop” position, just like in the Cat Pose. Keep your knees right under your hips so that your thighs remain parallel to each another. Part your feet till they are more or less wider than your hips and see that they are feet are pointing directly backward without turning in or out.

2.  Now squat between your two feet. Do it slowly first support yourself with your hands and then gradually, bit by bit, lower your hips onto the floor. If you can’t sit comfortably, or if you feel any aches in your knees, raise your hips by placing a folded Yoga Blanket beneath your buttocks.

3.  Sit erect. Resist the urge to slouch or droop by adjusting your buttock muscles back and sideways with the help of your hands. Also try tilting your pelvis forward a little, so that you are seated on the frontal edge of each sit bone.

4.  Now suck your abdomen in and backward toward your spine then gracefully adjust your hips toward Cat Tilt. This is done to establish neutral alignment of your center, while your pelvis makes a 90 degree angle with your thighs. You will now be seated on the tips of your sit bones.

5.  Place your hands in your lap, or on your ankles, or thighs, wherever you feel comfortable then shut your eyes. Rise and relax your shoulders back and down away from your ears, free your chest and raise or lower your chin till your head is perfectly balanced, lightly on top of your spine. Sit in silence for at least 1 minute.

Benefits Of Hero Pose (Virasana)

• The Hero Pose is excellent for stretching your thighs, knees, and ankles and for strengthening your arches

• It helms to relieves gas, symptoms of menopause and improves digestion

• This is a wonderful pose for reducing leg swelling during pregnancy (through the 2nd trimester)

• It is also proven highly therapeutic for asthma and high blood pressure

Contraindications:

• Hero Pose is best avoided by people with a heart condition, ankle or knee injury

• In case of headache, you should practice this pose with a bolster under your back