Virasana or the Hero pose can be performed as follows;
- Kneel and sit down with your spine straight and body facing forwards. Bring your thighs together, with your inner knee joints and the ankle bones touching each other. With the upper part of your feet on the floor, and toes pointing backwards.
- Place your buttocks on the heels. And place your palms on the floor besides the hips. And relax your shoulders and your arms.
- Keeping your knees together move your feet slightly apart and with your hands roll out your calf muscles. Put your feet outside the buttocks, with your toes pointing backwards and the soles of your feet facing ceiling. And sit between them.
- Breathe in, while doing so stretch your spine upwards from your tailbone towards the head. Open and expand the front of your body, with your face looking straight ahead. Now rest the palms of your hands on the thighs.
- Relax your shoulders and arms.
- Breathe out keeping your thighs together, roll front of the thighs muscles.
- Hold this posture for a while and breathe normally.
- Stretch your body upwards, keeping the buttocks firmly on the floor.
The benefits of performing this asana are:
- Brings about the stimulation of the leg muscles.
- Opens up your chest and encourages you in deep breathing.
- Helps in increasing the lung capacity due to the deep breathing is regularly practiced.
- Helps to provide relief in various respiratory problems.
- Calms down the whole body, and mind and helps in the attainment of stability in your posture as well as mind.
In addition to this certain precautionary measures that are to be followed when performing this asana:
- Do not practice if you are suffering from knee or hip problems.
- Do not practice if you are suffering from varicose vein.
- If buttocks cannot come on to the floor between the feet, place a folded blanket below them and rest the buttocks on the blankets.