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Hero Pose
Also Known as Virasana
About the Hero Pose/Virasana
This is a seated type of asana. It is relatively easy to perform.
Benefits of Hero Pose/Virasana
* The pose allows you to stretch your ankles, knees, and thighs.
* It allows you to increase the strength of the arches.
* It improves your digestion and gets rid of gas.
* You get relief from the symptoms of menopause.
* The pose also allows you to minimize the swelling of legs which occurs during the second trimester of pregnancy.
The pose has also found application in the therapeutic treatment of the following:
* Asthma
* High blood pressure
How to do hero pose or virasana?
Step 1: Begin the pose in a kneeling stance.
Step 2: while keeping the knees close to each other, make an attempt to slide your feet out from underneath your sit bones. When your feet are fully out your sit bones would be touching the floor.
Step 3: Place your butt comfortably between your feet, not on top of them.
Step 4: Rest your forearms on your thighs and stretch your torso fully, allowing a regular and unhindered passage of air to your lungs.
Step 5: Hold the pose for as long as possible.
Step 6: To come out of the pose first withdraw one leg from underneath your butt and then the other.
More about Hero Pose or Virasana
A word of caution!
The pose is not to be performed if you are suffering from any of the following ailments/injuries:
* Headache
* Heart problems
* Knee or ankle injury
Beginner's Tip
While sitting in Virasana there is an unequal weight distribution within your feet. Generally, the tip of the feet is the portion where all the weight gets concentrated while the lower portion of the feet goes almost weightless. This situation can be reversed by placing your palms on the outer edges of the feet. Pushing in to the floor would allow the lower portion of the feet to dig into the floor as well.
Modifications and Props
Chances are that your ankles might hurt when you are in this pose. To alleviate the pain caused, you can place a rolled up towel underneath them and then continue with the pose.
Your sit bones might also hurt when they come into contact with the floor. The reason for this is the body weight which is, apart from the feet, transferred to the sit bones. You can minimize it by placing a folded cloth or towel underneath your sit bones.
When you are suffering from a knee injury, you can perform the pose while lying back on a bolster.
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