Hero Yoga Pose (Virasana) is ready for rescue from various health problems

A Beginners guide to learn before performing the amazing Virasana Hero yoga pose

• Sanskrit Name                                             : Virasana
• English Name                                              : Hero Yoga Pose
• Body position                                               : Seated
• Yoga style                                                    : Hatha Yoga
• Yoga Chakras involved                                : Ajna,Swadisthana and Muladhara
• Difficulty Level                                             : Beginners level
• Body parts Involved                                      : Thighs,Ankles,Knees,Hips and quadriceps 
• Duration                                                        : 30 seconds to 1 Minute
• Main Benefits                                                : Relaxation,Stretching and Meditation
• Variations                                                       : Adho mukha virasana and Supta virasana
• Similar pose                                                   : Vajrasana or Thunderbolt pose
• Who should avoid                                         : Knee Injuries and Severe Arthritis
• Props used                                                      : Yoga mat,Blankets and yoga Blocks
• Preparatory Poses (warm-up poses)               : Baddha Konasana and Balasana
• Followup poses                                               : Padmasana and Bakasana

What is Virasana or Hero yoga pose ?

• The word "Vira" in Sanskrit language means (Hero or Brave or chief), asana meaning pose, so it also called as the Hero yoga pose.
• Virasana is considered to be a basic seated yoga asana,  its mainly used as a relaxation pose for various forward bends,backward bends and also used before certain twist poses.
• It is an alternate pose used with the padmasana (lotus pose) seated pose.

Video credits to Yoga With Adriene youtube channel

• Hero pose is good for building flexibility for the legs and feet as well as having many mental calming benefits.
• This relaxation pose is used for the sahaja meditation purpose to seated in a calm posture.

How to Perform Virasana ?

• sit gently on your knees , make your knees touch each other.
• Then spread feet wider than your hip width.
• Rest your bottom area completely on your heels.
• make sure that your toes pointed inwards.
• Have a straight spine with relaxed body without any strain in your knees and heels.
• Finally have slow deep breath with inhale and exhale up to 1 minute max.

What are the Variations of Virasana ?

1. Adho mukha virasana (downward facing hero pose)
2. Supta virasana (reclining hero pose)

1. Adho mukha virasana :

• In Sanskrit language the word "Adho" means Down, "Mukha" means Facing, Virasana means Hero pose.
• Adho mukha virasana is also considered as a relaxation pose , where this pose involves forward bend with upper body stretching similar to that of balasana or Child's pose.

2. Supta virasana :

• The Sanskrit word "supta" means Reclined , virasana means hero pose, in this virasana pose the upper body reclines , so that the back rest on the floor.
• Variation of this supta virasana are Eka Pada Supta Virasana (One-Legged Reclining Hero Pose) or Ardha Supta Virasana (Half Reclined Hero Pose)

What are the Benefits of Virasana Hero yoga pose ?

• Relieve gastric issues and improves digestion.
• Gives better leg flexibility with strength.
• Improves lower body blood circulation.
• Helps with stretching your knees,hips,feet and thighs.
• Decrease mental issues like stress and anxiety.
• Good for whole body relaxation with better mood.
• Improves the alignment of body with proper posture.
• It can aid in flat feet and asthma.

Hindu Mythological relationship with Virasana :

• The Sanskrit word "Vir" means brave,hero and courage , in the anient mythology of Hindu religion servant of God rama called "Vir Hanuman".
• He is follower and worshipper of Lord ram . with his incredible power like lifting mountains and fly across the sky.
• Hanuman is a loyal devote to lord ram , he even sit in this foot steps humbly ,that sitting pose is said to be the origin of the hero seated pose.

Scientific Study on the Virasana Yoga Pose :

• According to a study shows that the virasana induces temporarily a hyper-metabolic state characterised by enhanced sympathetic nervous system during the spine resting position on the seated asana posture.

Who should avoid doing Virasana pose ?

• People who have knee injuries and pain during the knee bending must avoid this pose.
• If you feel any strain or pain with stiffness , use blanket as a support prop under your knee and leg for comfort.
• And also if you have any severe arthritis bone issues you must avoid this pose.
• People with any leg related medical history should consult with your doctor before performing these kinds of asanas.

What is Difference between vajrasana and Virasana pose ?

vajrasana (thunderbolt pose) and virasana (hero pose) both look the same , so people get confused by these poses.
Both poses are also effective for the meditative pranayama breathing exercise.
The main difference between both the poses are, in vajrasana you sit in the heels of feet but virasana you sit directly in the feet.

what are the Things to Remember before performing Virasana ?

• Don't put pressure in your legs and knees , if you have stiffness try to use props like blankets to ease the pain and gradually increase the stretch.
• Use proper technique by using correct alignment of body position with the legs and heels.
• Have a professional supervision while performing any pose , they will give proper guidance for performing the pose.
• Avoid overstretching , too much of good thing will become a bad thing keep that in mind.
• If you need rest or breaks just take it , don't strain yourself.
• Always focus and concentrate on your breathing that the key factor in a successful yoga session.