Virasana aka: Hero
(veer-AHS-anna)
vira = man, hero, chief
Lengthen through the sides reaches both arms towards the ceiling. Clasp your hands together rotating upward with palms facing up.
Physical Benefit: Strengthens the arches.
Mental Benefit: Stimulates feeling of stability
The Hero Pose
The Hero Pose, or Virasana, is used for seated mediation and as a restful leg pose.
Advantages
The root of virasana is vira, the Sanskrit word for "hero" or "chief."
The benefits of this asana include:
* Relief from leg swelling, especially during pregnancy
* Strengthened and limber arches of the feet, ankles, knees, and thighs
* Improved digestion
Step Into the Pose
1. Begin in Child's Pose.
2. Move your heels to either side of your buttocks.
3. On an exhale, extend your torso up, using your hands to rotate the skin of the thighs outward.
4. Sit on the floor, buttocks between your legs. (Note: some yogis perform this pose while sitting on their heels).
5. Inhale, and rise up fully, keeping your back straight.
6. Rest your palms on your thighs,
7. Draw the shoulder blades down into the back, breathing deep into the belly to open the chest.
8. Hold the pose for one minute or more, or five minutes if advanced.
If you have ankle or knee problems, seek assistance before attempting this position.
Beginner Tips
Using yoga equipment helps you ease in this pose, especially if your thighs are tight. Or try something handy and simple, like a folded blanket.
Anatomical Focus
* Upper back
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Therapeutic Applications
* High blood pressure
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Benefits
* Stretches the thighs, knees, and ankles
* Strengthens the arches
* Improves digestion and relieves gas
* Helps relieve the symptoms of menopause
* Reduces swelling of the legs during pregnancy (through second trimester)
* Therapeutic for high blood pressure and asthma
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Contraindications and Cautions
* Heart problems
* Headache: Practice this pose lying back on a bolster.
* Knee or ankle injury: Avoid this pose unless you have the assistance of an experienced instructor.
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Beginner's Tip
Often the inner top feet press more heavily into the floor than the outer top feet. Press the bases of your palms along the outer edges of the feet and gently push the pinky-toe sides of the feet to the floor.
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Variations
Clasp your hands, extend your arms forward (perpendicular to your torso and parallel to the floor), turn the palms away from your torso (so the thumbs point to the floor), then raise the arms on an inhalation perpendicular to the floor, with the palms facing the ceiling. Stretch actively through the bases of the index fingers.
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Modifications and Props
If your ankles are painful in this pose, roll up a towel and place it underneath them before you sit back.
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Partnering
A partner can help you learn to lengthen the spine in this pose. Perform Virasana. Have your partner sit behind you and firmly grasp the base of your skull with the thumb and index finger of one hand. As you lengthen the tailbone into the floor, have your partner tug up on the skull base, lengthening the back spine between its two "poles." Release the crease of your neck into this space between the base of the skull and the back of the neck.
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Preparatory Poses
* Balasana
* Baddha Konasana
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Follow-Up Poses
* Padmasana
* Bakasana
Inversions, backbends, and standing poses
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Deepen The Pose
Cup your hands around the knees, straighten the arms fully, and pull on the knees. Firm your shoulder blades against your back, lift the top sternum, and release your chin down onto the chest without straining the back of your neck. Hold for 10 to 20 seconds. Then let go of the knees and raise your head back to neutral without losing the lift of the sternum.
* Upper back
► ▼
Therapeutic Applications
* High blood pressure
► ▼
Benefits
* Stretches the thighs, knees, and ankles
* Strengthens the arches
* Improves digestion and relieves gas
* Helps relieve the symptoms of menopause
* Reduces swelling of the legs during pregnancy (through second trimester)
* Therapeutic for high blood pressure and asthma
► ▼
Contraindications and Cautions
* Heart problems
* Headache: Practice this pose lying back on a bolster.
* Knee or ankle injury: Avoid this pose unless you have the assistance of an experienced instructor.
► ▼
Beginner's Tip
Often the inner top feet press more heavily into the floor than the outer top feet. Press the bases of your palms along the outer edges of the feet and gently push the pinky-toe sides of the feet to the floor.
► ▼
Variations
Clasp your hands, extend your arms forward (perpendicular to your torso and parallel to the floor), turn the palms away from your torso (so the thumbs point to the floor), then raise the arms on an inhalation perpendicular to the floor, with the palms facing the ceiling. Stretch actively through the bases of the index fingers.
► ▼
Modifications and Props
If your ankles are painful in this pose, roll up a towel and place it underneath them before you sit back.
► ▼
Partnering
A partner can help you learn to lengthen the spine in this pose. Perform Virasana. Have your partner sit behind you and firmly grasp the base of your skull with the thumb and index finger of one hand. As you lengthen the tailbone into the floor, have your partner tug up on the skull base, lengthening the back spine between its two "poles." Release the crease of your neck into this space between the base of the skull and the back of the neck.
► ▼
Preparatory Poses
* Balasana
* Baddha Konasana
► ▼
Follow-Up Poses
* Padmasana
* Bakasana
Inversions, backbends, and standing poses
► ▼
Deepen The Pose
Cup your hands around the knees, straighten the arms fully, and pull on the knees. Firm your shoulder blades against your back, lift the top sternum, and release your chin down onto the chest without straining the back of your neck. Hold for 10 to 20 seconds. Then let go of the knees and raise your head back to neutral without losing the lift of the sternum.
