How to do Virasana

Virasana, or hero pose, is a seated pose that strengthens the legs and aids in digestion. It is a calming pose that can be used in meditation or as a counter pose to lotus position.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Yoga mat
• Comfortable clothing
• Blanket

Do Virasana

1. Kneel on your mat. Your feet should be slightly wider than your hips with the tops of the feet pressing into the top of the mat.

2. Bring your buttocks towards the floor and rotate the flesh of your thighs outwards.

3. Bring your buttocks to the floor between your feet or on a blanket. You should feel the stretch in your thighs and knees.

4. Cross your ankles and sit on your heels to come out of the pose.

Tips & Warnings

• If you are not flexible in your legs and knees, fold a blanket and place it on your mat.
• Do not eat for two hours before practicing yoga.
• Move out of the pose if you feel any knee pain.

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