Virasana is a sitting asana that looks as simple as it is, but can be challenging to a certain degree. The challenge of virasana pose comes from stretching of the feet, ankles, calves and maintaining the lower back straight. However, the asana can be done very easily with the aid of props. The English name for virasana is hero’s pose (vira = hero, asana = pose).

Virasana benefits:

1. Helps in improving concentration, considered good for meditation practice
2. Improves digestion process and kidney functioning
3. Good for knee joints, ankle joints and calf muscles.

Duration : 2 minutes duration is ideal. However, you can stay in virasana posture as long as you are comfortable.

Contra-indications:  Not recommended for people suffering from knee or ankle problems, such as arthritis or osteoporosis.

Procedure

1. Get into kneeling position on mat, if you find your knees hurting place a soft blanket under your knees for support
2. Knees together and feet apart, slowly lower the hips in between your feet.  This position will stretch ankles and may be painful for some people, if so place a soft bolster under your ankles.
3. Keep lower back straight. If you are not able to keep it straight, place a block in between your feet and sit on it. Maintain straight back and stay motion less
4. When coming out of virasana pose, raise your upper body slowly into kneeling position and take a seating position sideways. Straighten your legs and do some ankle rotations.

Variation II (easy asana)

1. Same as above
2. Same as above
3. Slowly raise right knee and place right foot flat on floor next to left knee.
4. Right elbow on right knee and right palm under chin for support. Keep left arm resting on left knee.
5. Keep back straight and close your eyes to relax.
6. Repeat on left side too.

Virasana variation II is also called as thinker’s or philospher’s pose.