Virasana Yoga Pose

About Virasana

Virasana is a relatively basic seated posture, but it requires some flexibility to perform. In addition to building flexibility and stretching the legs and feet, this asana also has a very calming, soothing effect on the mind. In spiritual practice, virasana energizes the root chakra, helping the individual feel more rooted and passionate.

The name for this asana comes from the Sanskrit roots vira, meaning “brave person” or “hero,” and asana, meaning “pose.” Virasana is also known as hero pose in English.

Relieves gout. Eases stiffness in the shoulders, neck, hip joints, knees, and groin. Alleviates arthritis of the elbows and fingers. Relieves backache. Reduces the pain of broken, deviated, or fused tailbones. Corrects herniated disks. Improves circulation in the feet. Relieves Calcaneal spurs.

  • From a seated position on the heels, walk the feet out so that the buttocks can rest on the floor with the heels next to the hips.
  • Slowly and carefully walk the hands behind you, lowering the back towards the floor.
  • Come as low to the floor as comfortable, first lowering to the elbows, then to the crown of the head, and eventually on to the back of the neck.
  • Rest the hands along side the body, with the hands resting on the feet or upper thighs.
  • Breathe and hold for 4-8 breaths.
  • To release: hold on to the ankles or feet and press into the elbows using the arms to lift the head and torso back off the floor. Walk the hands back to the hips, coming back to a seated position.