also knowns as Hero Pose. Vira means a hero, warrior, champion. This yogasana posture is done by keeping the knee joints together, spreading the feet and resting them by the side of the hips. Virasana provided to you by YogaIQ
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
The pose cures rheumatic pains in the knees and gout, and is also good for flat feet. Due to the extending of the ankles and the feet, proper body bends will be formed. This, however, takes a long time and requires daily practice of the pose for a few minutes for several months. Those suffering from pain in the heels or growth of calcaneal spurs there will get relief and the spurs will gradually disappear. The pose even be done immediately after food and will relieve heaviness in the stomach. Virasana is Yoga For Rheumatic Pains