Virasana (Hero Pose)
‘Vira’ in the Sanskrit language means a ‘hero’ or ‘champion’. This pose is done by sitting on the floor, keeping the knees together, spreading apart the feet, and resting the feet by the side of the hips.
This pose is excellent for doing Pranayama and meditation.
Virasana (Hero Pose) details:
| Sanskrit Name | Virasana |
| English Name | Hero Pose |
| Difficulty Level | Intermediate |
| Position | Sitting |
| Type | Stretch |
Hero Pose steps
1. Kneel down on the Yoga mat, bending your knees keeping them together now spread your feet apart so much that your buttocks should come in between your feet and not on your feet.
2. Now rest your buttocks on the floor, your feet are kept by the side of your thighs, the inner side of your calf should be touching the outer side of its respective thigh.
3. Keep your toes pointing back and touching the floor keep your wrists on your knees, palms open, now join your tips of the thumbs and forefingers. Keep your other fingers extended. Stretch your back erect, (as shown in the picture).
4. You can stay in this position as long as you want while breathing deeply.
5. After that rest your palms on your knees for a while.
6. Now interlock your fingers and stretch your arms straight over your head.
7. You can stay in this position for about a minute with deep breathing.
8. Now breathe out and release your finger’s locks. Now Place your palms on your soles, bend forward and rest your chin on your knees.
9. You can stay in this position for about a minute with normal breathing.
10. Now breathe in and raise your trunk up, bring your feet forward and relax.
In the beginning, if you find this pose difficult to perform because you may find it difficult to place your buttocks on the floor and your feet on the side of your thighs.
In that case, you can try placing your feet one on another and resting your buttocks on them. (As in the picture) Gradually you can practice spreading your feet apart and bring them to rest outside your thighs.
Hero Pose benefits
1. This pose cures rheumatic pain in the knees.
2. Helpful in curing gout.
3. Helpful in correcting flat feet.
4. In this pose ankle and feet are properly stretched which helps in the formation of proper arches. This takes a long time and regular practice for a few minutes every day.
5. People suffering from any pain in the heels will get relief.
6. Those people suffering from the growth of calcaneal spurs will get relief and with daily practice of this pose, the spurs will gradually disappear.
This pose can be done immediately after having meals and it will relieve heaviness in the stomach.
Supta Virasana (Reclining Hero Pose)
‘Supta’ in the Sanskrit language means ‘lying down’ This asana is performed by reclining back on the floor and stretching the arms behind the head.
Supta Virasana steps
1. Sit in Virasana as prescribed above.
2. Breath out and recline your trunk back and rest your elbows one by one on the floor.
3. Now release the pressure on your elbows one after the other by extending your arms.
4. Now first rest the crown of your head on the floor and slowly rest the back of your head on the floor, after that slowly rest your back on the floor.
5. Now take your arms over your head and stretch them out straight. You can stay in this position as long as you can with deep breathing.
6. After that place your arms beside your trunk, press your elbows on the floor, and sit up again while breathing out.
The hands can be stretched over your head or placed beside your thighs. When your hands are stretched over your head do not raise your shoulder blades from the floor.
If it is difficult to perform, beginners can keep the knees apart.
Benefits of Supta Virasana
1. In this asana the abdominal organs are stretched fully.
2. The pelvic region is also stretched during this asana.
3. People whose legs ache will get relief if they hold this asana for about 10 minutes.
4. This asana is excellent for athletes.
5. For those people who have to walk or stand for very long hours, this asana is especially recommended.
6. This asana can be performed even after meals.
7. If this asana is done before sleep at the night the legs feel rested the next morning.
8. People who do long marches feel greatly relieved by this asana combining it with Sarvangasana (Shoulder Stand)
Frequenctly asked questions:
Q1. What muscles are benefitted from the hero pose?
Ans: This pose benefits the muscles of the Hips, knees, and quadriceps.
Q2. Is the hero pose good for digestion?
Ans: This pose helps to relieve gas-related issues in the stomach and thus aids in digestion.
Q3. Is the hero pose bad for knees?
Ans: If you are already suffering from any Knee injury or you are having weak muscles around your knees then this pose should be avoided till that injury is fully recovered and you have gained sufficient strength in your muscles to start practicing this pose. When this asana is regularly performed by Yoga practitioners it gives strength and lubrication to the knees and keeps them strong till old age.
Q4. What is the difference between Vajrasana (Thunderbolt Pose) and Virasana (Hero Pose)?
Ans: These two asanas come under the seated simple poses and both look quite similar because in both of these poses knees are bent and feet are placed behind. The difference between the two is that in Virasana the buttocks are placed on the floor with the feet placed hip-distance apart. On the other hand in the Vajarasana buttocks are placed on the heels of the feet placed behind. In this way, Virasana (Hero Pose) is hard to perform and Vajrasana (Thunderbolt Pose) is quite easier to perform in comparison with Virasana.
If you have any questions regarding Hero Pose (Virasana) you can ask in the comment section below.
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