Showing posts with label virasana. Show all posts
Showing posts with label virasana. Show all posts

Hinduism - What Is Virasana?


One of the sitting poses (asana) listed in comments to the Yoga Sutras; it is also one of the sitting postures in Hindu iconography in which deities are shown.

In this posture, one foot rests on the ground, beneath the opposite thigh, while the other foot rests on top of the opposite knee, as stated in the Yoga Sutras comments.

This pose is defined differently in current yoga texts, as a sitting posture with the legs folded back outside the body and the feet pushed against the thighs and buttocks.

~Kiran Atma

You may also want to read more about Hinduism here.

Be sure to check out my writings on religion here.

Yoga Asanas For Stress Relief - Virasana - Hero Pose


    Using wrapped or folded blankets, a block, or bolsters, these variations of the traditional asana Virasana are intended to make the pose easier for individuals with tight hip, knee, or ankle joints. 

    Furthermore, spinal extension improves cardiac function and blood circulation to all areas of the body. 


    • The bolsters provide support for the legs and allow the body to extend upward. 
    • The blankets, one folded to sit on and the other rolled and put between the calves and thighs, alleviate strain on the knees and ankles while also equally distributing body weight. 


    • Alleviates pain or inflammation in the knees and tones knee cartilage 

    • Reduces gout and rheumatic pain 

    • Tones the hamstring muscles 

    • Strengthens the arches of the feet and relieves discomfort in the calves, ankles, and heels caused by standing for extended periods of time 


    • If you're having leg cramps while doing this asana, stretch your legs out in Dandasana. 
    • If you have a headache, migraine, or diarrhoea, don't do this asana. 


    1 Place two bolsters on the floor, parallel to each other. 


    • Kneel on the bolsters with your knees in a straight line.  

    • Place the folded blanket beneath your buttocks and the rolled blanket on your shins.  

    • Sit up straight with your back straight. 


    2 Maintain a relaxed posture with your chest extended out. 


    • Imagine squeezing your kidneys and pulling them back into your body.  

    • Your palms should be on your knees.  

    • Keep your eyes straight forward.  

    • Hold the position for 30–60 seconds. 



    • The blanket relieves pressure on the knees. 
    • The buttocks are supported by the block. 


    • Kneel down on the ground. 
    • Place the block between your feet and separate them. 
    • Take a seat on the curb. 
    • Replace the block with a folded blanket as your flexibility improves. 
    • Place the wrapped blanket in front of the block, under both of your ankles. 
    • Your toes should rest on the floor and your feet should point back. 
    • The soles of your feet should be stretched. 
    • Step 2 of the primary asana should be followed. 
    • For 30–60 seconds, hold the position.

    You may also want to try out some more Yoga Asanas For Stress Relief Here.

    You may also want to read more about Yoga here.

    You may also want to read more about Yoga Asanas and Exercises here.



    “The mind is the king of the senses, but the breath is the king of the mind.”

    — B. K. S. Iyengar

    The location of your body counts while performing pranayama because it causes the practice's impact to be more pronounced. Most of the activities are performed sitting, though others are done in yoga postures or also with gestures. There is always a correct stance for each technique.

    1. Taking a Seat in a Chair

    It can come as a surprise to learn that you don't have to sit on the ground to effectively practice pranayama. The angle of your pelvis and the orientation of your spine are the mechanics of it. Choose a chair with a flat seat (cushioned is fine), a straight back, and no self-tilting.

    1. Make sure your elbows are straight above your ankles and your feet are flat on the ground (or on yoga blocks if your legs are shorter).
    2. To prevent shutting off blood in the back of the legs, the knees should be on the same longitudinal plane as the middle of the pelvis.
    3. Turn your pelvis forward slightly and engage your lower back and front abdominal muscles. Avoid over-tilting your pelvis upward, which may cause an unnecessary curvature of your lower back. The lower back should be slightly tense, but not too so.
    4. Relax your shoulders to allow the top of your spine or the middle of your brain to float directly above the center of your pelvis.
    5. Relax your head away from your ears and place your palms on your thighs or knees softly.
    6. Finally, feel your chin draw backward into your throat and the top of your head raise toward the sky. Seated on the Floor

    Though advanced postures such as Lotus pose can be used when doing pranayama on the floor, I'll focus on the most accessible seated postures for a successful pranayama practice. The purpose of posture is to ensure that we can hold the pose comfortably.


    2. SIDDHASANA is a Sanskrit word that means "to (ACCOMPLISHED POSE)

    1. Sit on the floor with one leg gently crossed over the other with the top foot tucked in next to your body.
    2. Keep your spine tall, your pelvis forward, with the tip of your spine directly above the middle of your pelvis. Elevate your seat onto a meditation pad, yoga block, or folded blanket if you're having trouble drawing your pelvis forward (excessive rounding of your lower back).
    3. Encourage your hands to sit on your thighs or knees and relax your shoulders down your back.

    3. SUKHASANA is a Sanskrit term (EASY POSE)

    1. This posture, also known as sitting cross-legged, involves sitting on the floor with the legs crossed.
    2. Maintain the same spinal orientation as in Siddhasana.
    3. Encourage your hands to sit on your thighs or knees and relax your shoulders down your back.


    4. VIRASANA (HERO'S POSE) is a Sanskrit word that means "hero's pose."

    1. Kneel on the ground and rest with your knees wider than your shoulders.
    2. For Siddhasana, follow the spinal orientation. Sit on a yoga block or pillow between your feet whether you have pain in your knees or ankles.
    3. Encourage your hands to sit on your thighs or knees and relax your shoulders down your back.


    5. Lie Down on the Floor

    Some pranayama exercises can be performed while lying down (though not in a bed, since our bodies equate beds with sleeping, and you are more likely to fall asleep). Sa asana (Corpse Pose) is a perfect way to relax.

    1. Lie down on the floor with your back and legs on a yoga mat or towel.
    2. Relax your arms at your sides with palms facing inward and your feet 12 to 24 inches apart with toes pointing outward. If lying down causes you pain in your lower back, tuck a yoga bolster under your knees to alleviate pressure.
    3. You should rest your head on a cushion or a folded towel.

    Blocks and yoga bolsters are too high to be used as pillows because they strain the body.