Virasana is a SANSKRIT word, that means Vira means "Hero" or a warrior, and asana means "Pose". Virasana or hero pose will increase the flexibleness of your legs by stretching the knee, thighs, ankles, and feet. If you are not comfortable on the floor, use a stool or blanket. You have not given extra strain to your knees at the time of practice. Virasana is a gap between your feet and you have to put your hips in between your toes. The yogic hero safeguards himself by overcoming inner turmoil in the body. It is a basic level of meditative pose and should be practiced on an empty stomach better in the early morning. Virasana yoga is the best for stretching your knees, thighs, and ankles.
Virasana performs kneeling on the ground and makes sure that you place your ankles on your hips. bring both the knees together and your hands should relax over your knees. not so much gap between your toes, it should be wider than your heels. lower down your hips to ensure that you are right between the heels. and core strong, breath in then curve your upper body back. Hold this pose within 30 seconds and breathe out. and relax the body and practice again and again.
Benefits of Virasana yoga:
1. This yoga helps to stretch thighs, knees, ankles, and feet.
2. Virasana yoga is the best for meditation.
3. This pose relieve legs tiredness.
4. Virasana yoga helps to improve blood circulation in the legs. and strengthen the legs.
5. This yoga is the best for the improve the digestion system. it is helpful and beneficial for gas problems.
6. This yoga is the best for women at the time of menopause. Continued practices may reduce mental and physical health diseases.
7. During pregnancy this yoga helps to reduce swelling of the legs. Pregnant women should be performed this yoga under a yoga master.
8. Virasana is very useful for high blood pressure and asthma.
Step by step Virasana yoga:
1. Kneel on the floor. Keep the knees together and spread the legs about 18 inches apart.
2. Rest the buttocks on the floor, but not the body on the feet. The feet are placed by the either side of the thighs, the inner side of each shin touching the outer side of its respective thigh. Keep the toes facing back and touching the floor. Keep the wrists on the knee joints, palms facing up, and join the tips of the thumbs and forefingers. Keep the other fingers extended. Stretch the back straight. (Back view: Step 1. Front view: Step 2)
3. Keep this posture as long as you can, with deep breathing in and breathing out.
4. Then rest the palms on the knee joints for a while. (Side view : Step 3)
5. Now intertwine the fingers and extend the arm straight over the head, palms up. (Step 4)
6. hold this posture for a minute with deep breathing.
7. breath out, release the intertwine fingers, put the palms on the soles, stretch forward and rest the chin on the knee joints. (Step 5)
8. Stay in this position for a minute with normal breathing.
9. Inhale, raise the trunk up, bring the feet forward and relax