How to do Virasana (The Hero Pose): Steps & Health Benefits


Health benefits of Virasana include Strengthening Thighs, Knees, Ankles and Feet, Stimulate the Reproductive Organs, Improves Digestion, Improves Cardiovascular Health

June 1, 2018

 
Virasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Hero Pose. The name Virasana actually comes from Sanskrit words, it is a combination of two words, where Vira means Hero or Warrior and Asana mean Pose. So combine all the words, it's pronounced as The Hero Pose. This asana is looks similar as Vajrasana but there is little difference between Vajrasana and Virasana. Vajrasana both of your feet touch each other and there is no gap between your feet, whereas in Virasana there is a gap between your feet and you have to put your hips in between your toes.

Virasana has lots of health benefits; among that some of the health benefits of Virasana include Strengthening Thighs, Knees, Ankles and Feet, Stimulate the Reproductive Organs, Improves Digestion, Improves Cardiovascular Health, Reduces Lower Body Fat, Relieves in Menstrual Issues and Improves Blood Circulation.

Before we go to do this asana, we should know for whom this Virasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Virasana (The Hero Pose):

  • To start this asana get onto the yoga mat and kneel down on the yoga mat.
  • Move a little in route over hip bigness alongside your higher than level on the ground. 
  • Now bend forward and curve the plump a part of calves outer with the hands.
  • Try to sit on the ground among the feet and breathe out. (While doing this posture in case you're feeling any misery or not ready to sit legitimately on the ground, in that case, try to sit properly).
  • Now keep your hands on top of the thighs close to knees and your palms should face downward.
  • Presently unwind your abdominal area and shoulders, your spine ought to be straight and tall. 
  • The crown of your head should point to the roof and looks straight ahead.
  • For beginners, try to be in this position for 3 to 5 minutes.
  • To release from this position, slowly come to the starting position and then keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 30 minutes of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your thigh, Calf, ankles and back, but as you practice more you can do this asana more easily.

Health Benefits of Virasana (The Hero Pose):


Virasana Strengthen Thighs, Knees, Ankles and Feet:

Different studies have been proven that regular practice of Virasana, can stretch your Thighs, Knees, Ankles and Feet Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Thighs, Knees, Ankles and Feet Muscles during exercise and other works.

Virasana Helps to Stimulate the Reproductive Organs:

Practicing of Virasana on a regular basis can enhance sexual performance because while doing Virasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of Virasana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance.

Virasana Improves Digestion:

Different studies have been proven that regular practice of Virasana, can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Virasana put some extra pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent constipation.

Virasana Improves Cardiovascular Health:

Different studies have been proven that  practice of Virasana on a regular basis, can improve the cardiovascular health and it also help in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because while doing it create lot of pressure on our chest area and it helps to open the chest muscles and improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, which is the main cause of various types of cardiovascular diseases.

Virasana Reduces Lower Body Fat:

Regular practice of Virasana is very beneficial for reducing the lower body fat, because while doing this Virasana, it creates lots of pressure on the lower body part, due to this our lower body muscle gets toned and helps in reducing the fat in this region.

Virasana Relieves in Menstrual Issues:

Different studies have been proven that regular practice of Virasana is very helpful for menstrual issues and it also helps to maintain length of menstrual cycle because while doing this asana it create lots of pressure on groin part that helps to Relieves in Menstrual Issues.

Virasana Improves Blood Circulation:

When we are doing Virasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Health benefits of Virasana