Virasana (Hero Pose): Steps, benefits, and precautions

The word Virasana, “Vira” is derived from the Sanskrit word. In Sanskrit “Vira” means a hero or warrior; and asana means posture.

Virasana or Hero Pose will increase the flexibility of your feet by extending the knees, thighs, ankles, and feet. If you cannot sit on the ground, use a type of blanket or stool. Do not pressurize your knees during the entire exercise.

If you also want to complete this asana, read on to know a step by step guide to do. This article gives you the right way of Virasana, the health benefits of  Virasana and the precautions to be taken while practicing it.

A Girl doing a Virasana. It is also called the Hero-Pose.

Virasana (Hero Pose) steps: The right way to do Virasana

To practice Hero Pose in the right way, follow the steps given below:

1)- Firstly, bring the knees to the floor with the knees together and the feet hip’s width apart. Carefully sit back on your heel with the heel touching the outer part of the hips. Place your hands on your knees, palms up or down.
2)- Now, sit on the ground between the legs and exhale. (During practice if you are feeling any discomfort or are not able to sit properly on the ground, in that case, try to sit properly).
3)- Place your hands above the thighs near the knees, your palms should be facing down.
4)- Now relax your upper body and shoulders, your spine should be straight and long.
5)- The crown of your head points towards the ceiling and looks straight ahead.
6)- During the process assume that you are hero or warrior, who sits tall and proud.
7)- Hold this pose for thirty seconds to one minute.
8)- Breathe normally during the procedure.
9)- Release by pressing your palms off the floor and lifting your butt. Cross your ankles under your body and spread your legs in the Staff Pose (Dandasana).

Benefits of Virasana (Hero Pose)

Virasana can make some astonish medical advantages, for example:

  • Relieve legs tiredness.
  • Virasana improves blood circulation in the legs.
  • Strengthens the arches.
  • It improves digestion.
  • Beneficial in gas problems.
  • Therapeutic for high blood pressure and asthma
  • Improves your posture.
  • During pregnancy, it helps to reduce swelling of the legs (through the second trimester).
  • Cures the symptoms of menopause.

Precautions to take in Virasana (Hero Pose)

Here are some precautions you should follow:

  • Anyone with a history of back, knee, or ankle problems should consult their doctor before attempting this asana.
  • Refrain from practicing this pose if you are unable to comfortably sit on your hips easily between the feet.
  • Avoid this posture if you have any problem related to the knee, ankle, and spine. Before performing any asana, perform all yogic actions under the supervision of a certified yoga teacher and a doctor who is worrying..
  • Try to do all the yogic activities early in the morning. And keep a gap of 6 hours between your meal and your practice.
  • Note that the position of the feet in this posture can cause leg cramps. If you get one, elevate your toes and massage your foot to try to relieve it.

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Difference between Vajrasana and Virasana

The difference between Vajrasana (Thunderbolt pose or diamond pose) and Virasana is that; In Vajrasana your feet touch each other and there is no gap between your legs, Virasana has a gap between your legs and you have to place your hips between your toes.