Among several wonderful poses of yoga that depict the strength of this holistic practice is Virasana. Virasana stands for hero pose. Vira means hero, and asana means posture in the yogic discipline. Virasana is one of the asanas in which one has to land in a hero pose. It doesn’t mean that there is any one particular pose that represents some hero, but it is a pose that represents a warrior who is ready to fight and protect the inner self and his or her strength. Yoga is all about conquering what we want.

 We are living in a world in which we are just running and very busy with different types of chores. This often leads to a stressful lifestyle. We often feel lost sometimes. We also get prone to various ailments which are not only physical, but also emotional and mental. Stress, anxiety, depression, insomnia and other problems like these have become a part of our daily life. But yoga is an ancient science that has the power to conquer all these things. Therefore, this power is represented in the form of a hero pose or Virasana. 

The hero pose needs strong preparation as well as minute details on all the moves. It can be practised by a beginner as well as anadvanced-levell yogi. The only key here is the proper guidance and assistance. So if you have a great yoga teacher or you are a part of a reputed yoga school, then the hero pose can be mastered with consistent practice. 

Now let’s dive into the details of this marvellous yoga posture!!

What is Virasana or the Hero Pose?

Veer means courageous, like a hero or a warrior, and asana means a posture or seat. Virasana represents a brave yogi who has learned to conquer anything disturbing his senses. Here, fight is not violence, but it is about mastering our own senses, controlling our feelings, emotions, mind, stimulations, and having the skill to sit calmly, no matter what is going on in the outside world. 

We often get very disturbed when something doesn’t happen as per us. Virasana teaches us how to lead a calm life even in a chaotic era like today. Virasana offers inner strength and steadiness. It is an epitome of patience. Virasana is a seated pose. When we sit, we often feel relaxed. That is why Virasana helps us attain calm and rest. If we talk about the history of this beautiful pose, then it is mentioned in the ancient classical yogic disciplines. Its roots are engraved deep in the hatha yoga traditions. 

Virasana is also used in meditative positions because it is a stable posture. It is also used for dhyana, pranayama, studying various scriptures, yogic disciplines, and even in mantra chanting. It can also be performed as a beautiful alternative to the lotus pose!!

Benefits of Hero Pose

Now, let’s understand the wonderful health benefitsthea hero pose offers to the doers. 

1.Virasana is a great stretch for the whole body. 

2. For those looking for a yoga pose for stretching ankles, thighs or knees, then Virasana is the best pose. 

3. Virasana helps in improving the blood circulation in the body, especially in the lower limbs. 

4. If you are feeling tired in your legs or you are suffering from muscle weakness, then the hero pose can help you holistically. 

5. Virasana helps in improving our posture and removing any ailments related to poor posture. 

6. It is a wonderful remedy for those dealing with high BP issues, asthma or problems like flat feet. 

7. It is a wonderful yoga posture that helps in improving our digestive system and gives us good gut health. 

8. It helps in reducing the swelling in the legs during pregnancy. 

9. It helps women during the time of menopause. 

10. It also helps in calming the mind and enhancing mental power. 

11. It helps in improving our focus and concentration. 

12. This is a great pose that heals the stress and gives us the power to manage and conquer anything in life. 

13. It helps in relieving the old emotional baggage and staying emotionally strong and intelligent. 

14. It also helps in regulating the Mooladhara chakra. 

15. For those looking for a yoga pose for activating and balancing the root chakra, Virasana is a great pose. 

16. It also helps in overall chakra balancing.

Hero’s Meditation- Dhyana Virasana

As a method of relaxation, Hero’s meditation or Dhyana Virasana has been mentioned in Hatha Yoga Pradipika and other yogic disciplines as well. It is a method of entering deeper into a relaxing state in order to calm the body, mind, and soul. It is a deep meditative posture that rejuvenates you from the inside out. 

To perform this beautiful meditative pose, you just need to start by sitting on the floor. Make sure your legs are in front of you and straight in position. Then you can bring your left leg underneath your right one. While doing this, make sure that your left heel is touching the right side of your hip.

Bring the right leg above the top of your left one, and now make sure that your right heel is touching your left hip. Now you have to adjust your right knee to place it above your left one. Now you have to bring your hands and keep them on your knees. Now you have to hold, now you have to keep your head back as well as your neck in a straight position. Now gently close your eyes, and feel that your whole body is relaxing. Breathe consciously, hold the pose for some time and then release!!

Half Hero Pose (Ardha Virasana)

Now, to begin with, you can also start with Ardha Virasana. Ardha means half, Virasana means the hero pose. Now, to practice it, you can sit on the floor. You can also use some props like yoga blocks. Keep them at your sides. Now you can bend one leg backwards. Now you have to bend your other knee and place the foot flat on the floor. You can use blocks under your hips to support yourself. You can also use other props like pillows or blankets. 

No,w what you have to make sure of is that your knee should not be having any pain while practising this pose. If you feel anything uncomfortable or have a pulse-like feeling, you can sit a bit higher. The knee that is bent should be facing in a forward direction. Now you can lean back a bit back. You can give your back support using your hand. Now, make sure that you are curling your tailbone. Now you have to draw the bones of your thighs into the sockets of your buttocks. Now, feel the serene stretch inside your thighs. Hold this pose for some time and then release. 

This is a great pose that helps in strengthening your lower limbs, back, andgivesg a good stretch to your whole body. It also helps in improving blood circulation and gives multiple health benefits!!

How to Practice Virasana

Now, to start with, you have to prepare for Virasana!

1.The best time to practice this powerful pose is in the morning because in the morning, our tummy is empty, clean, and we are much more active. 

Purvasanas: You can start with Bandhakonasana or Balasana as preparatory poses. 

Steps

1. Roll out your mat, kneel down on the floor. 

2. Now you have to place your knees right under your buttocks. 

3. Now bring your hands to your knees. Join your knees together. 

4. Now you are in a seated position. 

5. Make sure that there is a gap between both of your feet. 

6. The gap between your feet must be more than your hip width. 

7. Now, you have to press your feet on the ground. After that, sit on your butts. 

8. Now try rolling the muscles of your calves away. 

9. Make sure that you are sitting right in between your heels. 

10. Your toes must be pointed in the outward direction. 

11. The inner part, the inner area of your ankles, should be protected using your knees. 

12. Now, tuck in your navel. Now, you can continue this for at least 30 seconds or as per your capacity. 

13. Now gently release the pose and come back to the normal position.  

Paschatasana:

After performing this, you can perform some Paschitasanas, which are Padmasanas and Bakasanas.

Read More: Nataraj Asana Benefits

Conclusion

Virasana has been practised for ages. It is mentioned in the ancient yogic disciplines and classical texts like Hatha Yoga and others. This is a pose that represents the power of a warrior. It gives us inner strength, confidence, mental focus, physical wellness, and emotional intelligence. When you practise it daily, this pose can transform you. It can take you deeper into the yogic lifestyle. It is a pose that has been practised by many saints, great sages, and yogis. It gives you an invisible inner power to conquer your thoughts, mind, and emotions.

If you are feeling that your mind has started controlling you, then perform Virasana meditation or yoga posture to regain control over your desires, stimulations, and mind. No matter which yoga pose you are performing, even if you are performing Virasana, make sure that it is under proper guidance. And if you are suffering from any injury, pain, or discomfort during the yoga pose, you must consult your yoga practitioner. Stay safe and go holistic!!