How to do Virasana

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By Margaret M
eHow Contributing Writer

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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

Step 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.
Step 2

Bring your buttocks towards the floor and rotate the flesh of your thighs outwards.
Step 3

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