Virasana, वीरासन or hero pose increases the flexibility of the legs by stretching the knees, ankles, thighs and feet. Its name is derived from the Sanskrit word vira which stands for hero or warrior. Virasana is a relatively basic seated posture, but it requires some flexibility to perform.

In addition to building flexibility and stretching the legs and feet, this asana also has a very calming, soothing effect on the mind. In spiritual practice, virasan energizes the root chakra, helping the individual feel more rooted and passionate.

How to do Hero Pose and its benefits

This pose can be done after meals. In fact, it is good to be in hero pose for at least five minutes after meals, because it enhance the function of the digestive system.


How To Do Virasana (Hero pose, वीरासन)

  1. Sit on the floor on your knees. Keeping the knees together, spread the feet and place them away from your hips.
  2. Bring the hips to the floor and sit back completely on your gluteus resting next to the heels. The feet should have the toes pointed outwards and not inwards.
  3. Place the hands with palms facing downwards on your knees.
  4. Relaxing the shoulders and the chest, bring the spine up and straight elongating the spine.
  5. Bring the chin down and relax the entire facial muscles and close your eyes relaxing them too.
  6. Take a few breaths here as you elongate the spine and bring the tummy in working on the core strength.
  7. Then hold the fingers at the required mudra depending on the pranayama practice placing the back of the wrists on the knee closer towards the thighs.
  8. Begin deep breathing ensuring the spine remains straight and strong. Stay here for a comfortable period of time depending on the practice of pranayama.
  9. The main idea of this pose is the stability of the back and the strength of the hips, so ensure the spine remains straight throughout the practice. Ensure the body weight does not fall on the knees and the ankles.

Health benefits of Virasana (Warrior pose)

  • It stretches thighs, knees, ankles and feet
  • Useful in meditation
  • Relieve legs tiredness
  • Improves blood circulation in legs
  • Improves digestion, one of important yoga asanas for constipation
  • Beneficial in gas problems
  • Cures the symptoms of menopause
  • Improves your posture
  • During pregnancy it helps to reduce swelling of the legs (through second trimester)
  • This Yoga asana is useful in Asthma and high blood pressure

Precautions for Virasana (Hero pose)

Avoid this pose if you have ankle or knee injuries

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