Virasana: Hero Posture - B.K.S iyengar yoga Poses

The Hindu Portal

January 26, 2015

Virasana: Hero Posture

The name comes from the Sanskrit words vira meaning "man" or "hero" or "chief", and asana (आसन, Āsana) meaning "posture" or "seat"

Virasana is a basic seated and starting asana for several forward and backwards bends and certain twists. Virasana may also be used as an alternative to other seated asanas such as the padmasana (lotus pose)

This pose helps to not only stretch the muscles of the quadriceps, but also helps lengthen the psoas muscles, remove fatigue in the legs and brings flexibility to the knees and ankles. Also, tension in the abdominal and pelvic areas are relaxed, internal organs release rejuvenating the nervous system.

I will show the full pose and then how to modify the pose if lying back in hero's pose is to stressful on the knees, back, neck or shoulders.

How To Do

Step By Step

For the full pose, without support, begin in Virasana. Kneel on the floor and keep knees together, spread the feet and rest the buttocks on the floor between the feet. The feet should be outside the hips, with all 5 toes pointing back and resting on the floor. Maintain an erect spine, releasing the shoulders down the back.

Exhale, and begin to release hands back, then to elbows. Begin to lengthen the arms so the crown of the head can rest on the floor. Then rest the back of the head and then the back body on the floor.

Make sure the back is NOT over-arching as above. Draw the tailbone in and up the spine and lengthen the sacrum towards the knees. Press the shins gently to the floor and towards the knees. Broaden the chest, lengthen the back of the neck and keep the face and neck relaxed.

Then, extend the arms straight overhead and after a few breaths catch the elbows with the hands. Make sure shoulder blades stay on the floor. Bring arms back to sides and stay for a few more breaths.