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Hero pose (Virasana) steps, benefits and precautions

The hero pose or Virasana is a kneeling pose in modern yoga. It is also frequently used in meditation and is preferably practiced in the mornings. This yoga asana also has a variant called the Supta Virasana which is practiced in a reclined position.

Hero pose steps, benefits and precautions

Virasana meaning

The name ‘Virasana’ is derived from two Sanskrit words.

  • ‘Vira’ meaning a hero
  • ‘Asana’ meaning pose
Hero pose (Virasana) steps, benefits and precautions

How To Do The hero pose?

Here is a step by step guide on how to do the hero pose or Virasana.

Step one

Kneel on the floor or on the yoga mat with both your hands and legs. Keep your knees together and your feet right below your hips. Both your hands are resting on the respective knees during this step.

The distance between your feet is more than the distance between your knees in this stage.

Step two

Press the top of your feet on the floor firmly. Now slowly lower your hips in such a manner that you are sitting on the yoga mat evenly. In this position you will be sitting in the space between your heels.

Ensure that when you are in this pose you are comfortable and there is limited strain on your knees and legs.

Step three

Keep your toes pointing outwards and in the backward direction. Hold this position for 45 seconds to a minute. Keep breathing normally.

You might feel a little strain in your legs while trying this yoga pose in the initial stages. Do not overdo the pose and build up the flexibility and strength to maintain it for an extended period of time, gradually.

A lot of people need help of yoga equipments and yoga accessories like the yoga bolster or a yoga blanket while getting into this pose.

Step four

To release the pose, put your hands in front of your body. Lift your hips from the knees and get on all fours.

Benefits Of the Hero pose

  1. For me personally, I practice the Hero pose everyday after work as it helps in stretching and energizing your legs after a day’s work. This happens because it improves the circulation of blood to your legs.
  2. This asana also helps in stretching your knees and ankles.
  3. It improves the strength of your ankles and strengthens the foot arches as well.
  4. Virasana is a good alternative for the difficult meditation poses like Padmasana or Lotus pose.
  5. It massages your digestive organs and improves overall digestion.
  6. With regular practice of Virasana, there will be an improvement in overall body posture overtime.
  7. This asana also helps people suffering from issues like flat feet.

Precautions And Contraindications

  1. While you are in Virasana it is very important that your weight is distributed evenly on your sitting bones. Any unevenness in the posture can lead to long term issues in case of regular practice.
  2. Anyone suffering from heart problem should avoid this asana as it can be detrimental to your health.
  3. Pregnant women should not practice this asana.
  4. People suffering from headache or migraine should practice this asana only under proper supervision and guidance.

Related yoga poses to the hero pose

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