Virasana - Hero Pose

The term Virasana is derived from the Sanskrit term ‘Vira’ meaning ‘vira = man, hero, chief’ and ‘asana’ meaning ‘pose’.Virasana is a basic seated and starting asana for several forward and backwards bends and certain twists.Variations include adho mukha virasana and supta virasana.
Benefits : Stretches the thighs, knees, and ankles
Strengthens the arches
Improves digestion and relieves gas
Helps relieve the symptoms of menopause
Reduces swelling of the legs during pregnancy (through second trimester)
Therapeutic for high blood pressure and asthma

People who are having problems like knee injury or knee pain should not do this posture.
Note: If you feels pain anywhere in the pose(especially in the knees),you should back off immediately.
Avoid doing this asana. Read this section carefully before you do it.
Those having heart problems,headache are not supposed to practice this asana.
Those who are suffering from back pain,especially pain in the upper back are not advised to practice this asana.

How to do this asana:

Start in a kneeling position.Keep the knees together as you separate the feet, bringing your buttocks down to the floor between your feet.Make sure that you are not sitting on the feet, but between them.
Step 1: Kneel down on the floor in such a position that your thighs are placed perpendicular to the ground.Your inner thighs should be touching to each other.
Step 2: Now move your feet a little apart, slightly more apart than your hips.
The upper part of your feet should be placed on the ground. Press the upper part of your foot firmly towards the floor.
Step 3: Sit down on the floor in between your feet.Place your hands on your knees in Dhyana mudra position.
Step 4: Think of yourself as a warrior who sits tall and proud.Remain in this pose from 30 seconds upto a minute.

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