Virasana is an alternative to Lotus Pose but still offers an intense stretch for the top of the feet, the knees, thighs and front of the calves. This posture requires a lot of flexibility in the knees and extends the knee joints beyond their normal range of motion. HeroÕs Pose takes its name from the posture assumed by Japanese Warriors kneeling before their Emperor when returning from battle. Virasana offers a place of quiet contemplation, meditation and focus; it is good for both meditation and pranayama.
Benefits: stretches and improves the overall health of the ankles, feet and knees, stretches and lengthens the thighs, releases tension from the lower back, relieves menopausal discomfort, stimulates the thyroid, calms the mind and bestows a feeling of grounded stability
Drishti: eyes closed or straight forward
Technique: kneel on the floor with your knees as close together as possible; inhale, exhale and as you sit down between your feet, roll the fleshy part of your calves outward, keep your lower legs flush with the outside of your thighs; the tops of your feet should be resting on the floor, your toes pointing away from your body, thighs bones parallel ~ it is important that you do NOT roll your knee joints outward as you will place the inner knee joint at risk of small tissue injury; spread your toes wide, root down through your sitting bones to create a stable foundation; inhale and lengthen through your spine; engage your abdominal; exhale and bring your hands to your knees, into yoga mudra (on top of the knees), or you can raise your arms above your head, flipping your palms upward, whichever method is the safest and most comfortable for you; soften your gaze or keep your eyes closed, remain here for a time and enjoy the sensations in your body; breathe
Modifications: as mentioned above, beginners should modify this pose to start, and move VERY slowly into the full posture (this could take a lot of practice, be kind to your knees and feet); start this pose sitting on your heels and bring your hands to your knees or into yoga mudra, hands resting on your knees; you can place a bolster (or folded blankets) between your knees to support your hip and knee joints (recommended for beginners); you can also place blankets under your ankles to ease the stretch on the feet ; if you are a more advanced practitionner try raising your arms over your head and flipping your hands palms facing upward; you can also bring your head to the floor in front of your knees, reach each hand behind you to grasp each of your heels
Contraindications: if you have any knee or ankle injury either avoid this pose or modify it to support your joints; arthritis (use modifications and props); avoid this pose if you have heart disease
Counterpose: Downward Dog, Seated Forward Bend, Reclined Cobblers Pose. Lotus Pose
