Virasana (Hero Pose)

{"loading":false,"asana_post":{"id":"clgkiuutln90h0ak69nr307k0","title":"Virasana (Hero Pose)","whatIsTitle":"What is Virasana (Hero Pose)?","whatIsBody":{"text":"\\n\\nVirasana or Hero Pose is a seated yoga asana, typically used as a warm-up or rest pose in everyday yoga practice. This pose will help yogis of all levels—relax, re-energize, and stretch the front thighs, ankles, and knees. \\nPractitioners start by kneeling on the mat, feet turn out slightly, and spine straight. The glutes then rest between the calf muscles on the ground, and once seated comfortably in hero pose, practitioners can place their hands on the knees or bring them to the heart center in a prayer position.\\nVirasana is a resting meditation position that requires high flexibility in the ankles, knees, and hips. Thus, you should only perform this pose as far as you feel comfortable.\\n","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:612,height:408/n3LberIRZC4cQYSk0nrw\" alt=\"Virasana (Hero Pose)\" title=\"Virasana (Hero Pose)\" width=\"600\" height=\"350\"><p>Virasana or Hero Pose is a seated yoga asana, typically used as a warm-up or rest pose in everyday yoga practice. This pose will help yogis of all levels—relax, re-energize, and stretch the front thighs, ankles, and knees.&nbsp;</p><p>Practitioners start by kneeling on the mat, feet turn out slightly, and spine straight. The glutes then rest between the calf muscles on the ground, and once seated comfortably in hero pose, practitioners can place their hands on the knees or bring them to the heart center in a prayer position.</p><p>Virasana is a resting meditation position that requires high flexibility in the ankles, knees, and hips. Thus, you should only perform this pose as far as you feel comfortable.</p><p></p>"},"overview":{"text":"Virasana is named after the Sanskrit word '\\nVira\\n,' which means hero or warrior, and '\\nAsana\\n,' which means posture. \\nIn Hindu mythology, Virabhadra was created by the god Shiva to avenge the death of his consort, Sati. It's said that when Sati died, Shiva was consumed by grief and rage, and he tore out a lock of his own hair, which transformed into the fierce warrior Virabhadra. \\nThus, Virasana is said to embody a warrior's strength, energy, power, and courage. \\nHero pose was first mentioned in an 8th-century text \\nPatanjalayogashastravivarana\\n and a 13th-century medieval text \\nVasishthasamhita \\nas a seated meditation pose. \\nThen in the 20th century, B.K.S Iyengar recommended the hero pose as a quadriceps lengthening exercise in his book \\nLight on Yoga\\n, making it a crucial kneeling posture in modern yoga. \\nSanskrit Name:\\n वीरासन                         \\nPronunciation:\\n \\nveer-AHS-anna\\nPose Type: \\nSeated                               \\nAlso known as: \\nHero Pose\\nStrengthens: \\nFeet, Ankles, Spine, Core, Groin, and Glutes\\nStretches: \\nSpine, Quadriceps, Knees, and Ankles \\n\\nHealth Benefits of Virasana\\nActivates your Root Chakra. \\nImproves digestion and gut health. \\nRelieves symptoms of menopause. \\nStrengthens and lengthens the spine. \\nImproves blood circulation in the lower body.\\nEnhances flexibility in the ankles, knees, and thighs. \\nHave therapeutic after-effects on blood pressure and asthma patients. \n\\nWhen to Avoid Performing Virasana\\nAvoid during migraine. \\nAvoid if you have a slipped disc.\\nAvoid if you have severe neck or back pain. \\nAvoid if you have inflammatory knee arthritis.\\nAvoid if you recently got any injury or surgery. \\nAvoid temporarily if you have swollen feet during the final trimester of pregnancy. \\n","html":"<p>Virasana is named after the Sanskrit word &#39;<em>Vira</em>,&#39; which means hero or warrior, and &#39;<em>Asana</em>,&#39; which means posture. </p><p>In Hindu mythology, Virabhadra was created by the god Shiva to avenge the death of his consort, Sati. It&#39;s said that when Sati died, Shiva was consumed by grief and rage, and he tore out a lock of his own hair, which transformed into the fierce warrior Virabhadra. </p><p>Thus, Virasana is said to embody a warrior&#39;s strength, energy, power, and courage. </p><p>Hero pose was first mentioned in an 8th-century text <em>Patanjalayogashastravivarana</em> and a 13th-century medieval text <em>Vasishthasamhita </em>as a seated meditation pose. </p><p>Then in the 20th century, B.K.S Iyengar recommended the hero pose as a quadriceps lengthening exercise in his book <em>Light on Yoga</em>, making it a crucial kneeling posture in modern yoga. </p><p><strong>Sanskrit Name:</strong> वीरासन                         <strong>Pronunciation:</strong> <em>veer-AHS-anna</em></p><p><strong>Pose Type: </strong>Seated                               <strong>Also known as: </strong>Hero Pose</p><p><strong>Strengthens: </strong>Feet, Ankles, Spine, Core, Groin, and Glutes</p><p><strong>Stretches: </strong>Spine, Quadriceps, Knees, and Ankles </p><p></p><h2><strong>Health Benefits of Virasana</strong></h2><ul><li><div><p>Activates your Root Chakra. </p></div></li><li><div><p>Improves digestion and gut health. </p></div></li><li><div><p>Relieves symptoms of menopause. </p></div></li><li><div><p>Strengthens and lengthens the spine. </p></div></li><li><div><p>Improves blood circulation in the lower body.</p></div></li><li><div><p>Enhances flexibility in the ankles, knees, and thighs. </p></div></li><li><div><p>Have therapeutic after-effects on blood pressure and asthma patients. <br></p></div></li></ul><h2><strong>When to Avoid Performing Virasana</strong></h2><ul><li><div><p>Avoid during migraine. </p></div></li><li><div><p>Avoid if you have a slipped disc.</p></div></li><li><div><p>Avoid if you have severe neck or back pain. </p></div></li><li><div><p>Avoid if you have inflammatory knee arthritis.</p></div></li><li><div><p>Avoid if you recently got any injury or surgery. </p></div></li><li><div><p>Avoid temporarily if you have swollen feet during the final trimester of pregnancy. </p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Virasana (Hero Pose)","howToDoBody":{"text":"To make Virasana practice less complicated, we have divided this practice into a few easy-to-follow parts—warm-up, posture cues, cool down, and much more. \\n\nSo, get your yoga mat ready as we get started with the hero pose practice.\\n\\nPart 1 - Preparatory Poses for Virasana\\nBefore getting started with your Virasana practice, activate your legs, core, and glutes with these below-listed warm-up poses:\\n1. Surya Namaskar (Sun Salutation) -\\n Practicing Surya Namaskar before Virasana can be an excellent way to prepare the whole body for this kneeling pose and help to improve your flexibility and strength.\\n\\nStart in Tadasana, following through a series of poses, including the Cobra Pose, Chaturanga Dandasana, Upward-Facing Dog Pose, Downward-Facing Dog Pose, Standing Forward Fold, etc. \\nAs you practice Surya Namaskar, focus on your breath and stay present in each pose. You can repeat the whole sequence 10 to 12 times. \\n2. Baddha Konasana (Bound Angle Pose) - \\nPracticing Baddha Konasana before the hero pose can be an excellent way to prepare the body for the pose and help to improve your flexibility and stability in the glutes and flexibility in your thighs. \\n\\nStart in a seated position with legs in front, bend your legs and join the soles together. Hold the feet with your palms and ensure the knees are close to the ground. You can use your hands to press your knees toward the floor.\\nAlso, keep your chest lifted, and back straight as you open your hips. Hold this pose for 3 to 5 minutes for a complete spine and lower-body activation. \\n\\nPart 2: Step-by-Step Instructions to Perform Virasana\\nThe following are steps to practice the Hero Pose: \\nStep 1- \\nSit on the floor with your spine straight and legs stretched in the front.\\n \\nStep 2- \\nBend your knees back one by one, such that you must be sitting in between your calves. \\nStep 3- \\nFocus on extending your spine straight up, and close your eyes.\\nStep 4-\\n Next, place your palms on your kneecaps and focus on deep breathing. \\nStep 5- \\nHold this position for a minute and finally release by straightening your legs into the staff pose. \\nBreath Awareness: \\nInhale -\\n Inhale while bending the legs back into a kneeling hero pose stance. \\nExhale - \\nExhale as the spine is lengthened and the head is flexed upwards to the sky.  \\nInhale & Exhale - \\nWhile holding the hero pose for a prolonged duration. \\nPerformance Duration for Beginners:\\n Hold the hero pose for 60 to 90 seconds. \\nPerformance Duration for Advanced: \\nHold the hero pose until it feels comfortable. \\n\\nPart 3: Things to Keep in Mind\\nDiscover proper alignment tips for a safe Virasana practice with the following posture cues: \\nDon’t rush:\\n Rushing into a hero pose can lead to a lack of activation in the lower body and cause severe injuries during prolonged holds. \\nAlso, it’s essential to listen to your body—if you feel discomfort during virasana or you have any concerns regarding the proper execution of your pose, seek guidance from a qualified yoga instructor. \\nKeep your back straight:\\n Hunching over can cause more Make sure to keep your back straight, and your chest lifted as you sit back in Virasana. This will help to improve your posture and prevent strain on your lower back.\\n\\nPart 4: Relaxing Poses After Virasana \\nWith these counter yoga poses, relax and re-establish blood circulation in your legs and hip muscles after a long Virasana practice: \\n1. Adho Mukha Virasana (Downward Facing Hero Pose) - \\nStart in the virasana position, slowly lower your torso and head down towards the floor, keeping your back straight and your chest lifted. \\n\\nMake sure to keep your hips grounded and your core and legs engaged as you lower down. Extend your arms overhead and stretch the upper back muscles for deep spinal relaxation. \\nHold the pose until your back muscles feel completely relaxed, and once you are ready to release the pose, slowly sit back up in Virasana. \\n\\n2. Paschimottanasana (Forward Fold Pose) - \\nPaschimottanasana is an excellent pose to practice after Virasana as it can help to stretch and release tension in the back and leg muscles. Post the hero pose practice, unwind by extending your legs in front of you, keeping your back straight and your chest lifted.  \\n\\nInhale deep and as you exhale slowly, start to hinge at the hips and lower your torso down towards your legs, reaching for your toes or shins. You can hold onto your toes or shins with your hands. \\nKeep your back straight during the prolonged stretch. Hold the pose for 2 to 5 minutes for deep lower back and hamstring relaxation. ","html":"<p>To make Virasana practice less complicated, we have divided this practice into a few easy-to-follow parts—warm-up, posture cues, cool down, and much more.&nbsp;</p><p><br>So, get your yoga mat ready as we get started with the hero pose practice.</p><p></p><h3><strong>Part 1 - Preparatory Poses for&nbsp;Virasana</strong></h3><p>Before getting started with your Virasana practice, activate your legs, core, and glutes with these below-listed warm-up poses:</p><p><strong>1. Surya Namaskar (Sun Salutation) -</strong> Practicing Surya Namaskar before Virasana can be an excellent way to prepare the whole body for this kneeling pose and help to improve your flexibility and strength.</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5760,height:3840/OjepANXwTbm0umplXdNk\" alt=\"Surya Namaskar (Sun Salutation)\" title=\"Surya Namaskar (Sun Salutation)\" width=\"600\" height=\"350\"><p>Start in Tadasana, following through a series of poses, including the Cobra Pose, Chaturanga Dandasana, Upward-Facing Dog Pose, Downward-Facing Dog Pose, Standing Forward Fold, etc.&nbsp;</p><p>As you practice Surya Namaskar, focus on your breath and stay present in each pose. You can repeat the whole sequence 10 to 12 times.&nbsp;</p><p><strong>2. Baddha Konasana (Bound Angle Pose) -&nbsp;</strong>Practicing Baddha Konasana before the hero pose can be an excellent way to prepare the body for the pose and help to improve your flexibility and stability in the glutes and flexibility in your thighs.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:4780,height:3187/dvR5BrLRLeb2sh9Njaei\" alt=\"Baddha Konasana (Bound Angle Pose)\" title=\"Baddha Konasana (Bound Angle Pose)\" width=\"600\" height=\"350\"><p>Start in a seated position with legs in front, bend your legs and join the soles together. Hold the feet with your palms and ensure the knees are close to the ground. You can use your hands to press your knees toward the floor.</p><p>Also, keep your chest lifted, and back straight as you open your hips. Hold this pose for 3 to 5 minutes for a complete spine and lower-body activation.&nbsp;</p><p></p><h3><strong>Part 2: Step-by-Step Instructions to Perform&nbsp;Virasana</strong></h3><p>The following are steps to practice the Hero Pose:&nbsp;</p><p><strong>Step 1-&nbsp;</strong>Sit on the floor with your spine straight and legs stretched in the front.<strong>&nbsp;</strong></p><p><strong>Step 2-&nbsp;</strong>Bend your knees back one by one, such that you must be sitting in between your calves.&nbsp;</p><p><strong>Step 3-&nbsp;</strong>Focus on extending your spine straight up, and close your eyes.</p><p><strong>Step 4-</strong> Next, place your palms on your kneecaps and focus on deep breathing.&nbsp;</p><p><strong>Step 5-&nbsp;</strong>Hold this position for a minute and finally release by straightening your legs into the staff pose.&nbsp;</p><p><strong>Breath Awareness:&nbsp;</strong></p><ul><li><div><p><strong>Inhale -</strong> Inhale while bending the legs back into a kneeling hero pose stance.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Exhale -&nbsp;</strong>Exhale as the spine is lengthened and the head is flexed upwards to the sky.&nbsp;&nbsp;</p></div></li></ul><ul><li><div><p><strong>Inhale &amp; Exhale -&nbsp;</strong>While holding the hero pose for a prolonged duration.&nbsp;</p></div></li></ul><p><strong>Performance Duration for Beginners:</strong> Hold the hero pose for 60 to 90 seconds.&nbsp;</p><p><strong>Performance Duration for Advanced:&nbsp;</strong>Hold the hero pose until it feels comfortable.&nbsp;</p><p></p><h3><strong>Part 3: Things to Keep in Mind</strong></h3><p>Discover proper alignment tips for a safe Virasana practice with the following posture cues:&nbsp;</p><ul><li><div><p><strong>Don’t rush:</strong> Rushing into a hero pose can lead to a lack of activation in the lower body and cause severe injuries during prolonged holds.&nbsp;</p></div></li></ul><p>Also, it’s essential to listen to your body—if you feel discomfort during&nbsp;virasana&nbsp;or you have any concerns regarding the proper execution of your pose, seek guidance from a qualified yoga instructor.&nbsp;</p><ul><li><div><p><strong>Keep your back straight:</strong> Hunching over can cause more Make sure to keep your back straight, and your chest lifted as you sit back in Virasana. This will help to improve your posture and prevent strain on your lower back.</p></div></li></ul><p></p><h3><strong>Part 4: Relaxing Poses After Virasana&nbsp;</strong></h3><p>With these counter yoga poses, relax and re-establish blood circulation in your legs and hip muscles after a long Virasana practice:&nbsp;</p><p><strong>1. Adho Mukha Virasana (Downward Facing Hero Pose) -&nbsp;</strong>Start in the virasana position, slowly lower your torso and head down towards the floor, keeping your back straight and your chest lifted.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5452,height:3635/0gxXStlDR1mqPMPs98TV\" alt=\"Adho Mukha Virasana (Downward Facing Hero Pose)\" title=\"Adho Mukha Virasana (Downward Facing Hero Pose)\" width=\"600\" height=\"350\"><p>Make sure to keep your hips grounded and your core and legs engaged as you lower down. Extend your arms overhead and stretch the upper back muscles for deep spinal relaxation.&nbsp;</p><p>Hold the pose until your back muscles feel completely relaxed, and once you are ready to release the pose, slowly sit back up in Virasana.&nbsp;</p><p></p><p><strong>2. Paschimottanasana (Forward Fold Pose) -&nbsp;</strong>Paschimottanasana is an excellent pose to practice after Virasana as it can help to stretch and release tension in the back and leg muscles. Post the hero pose practice, unwind by extending your legs in front of you, keeping your back straight and your chest lifted.&nbsp;&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:4838,height:3225/9cGXus5QPSCPIbsyoxCy\" alt=\"Paschimottanasana (Forward Fold Pose)\" title=\"Paschimottanasana (Forward Fold Pose)\" width=\"600\" height=\"350\"><p>Inhale deep and as you exhale slowly, start to hinge at the hips and lower your torso down towards your legs, reaching for your toes or shins. You can hold onto your toes or shins with your hands.&nbsp;</p><p>Keep your back straight during the prolonged stretch. Hold the pose for 2 to 5 minutes for deep lower back and hamstring relaxation.&nbsp;</p>"},"modificationsAndPropsBody":{"text":"Make your hero pose practice easier—Check out the following props & modifications to smoothly master your practice.\\nAdd a yoga block -\\n If you feel pain in your heels or hips, this variation is perfect for helping support the hips and making the pose more accessible to practitioners who have difficulty sitting on their heels.\\n\\nTo come into the pose, start kneeling, place a yoga block between your heels and your buttocks, and slowly lower your hips onto the block. Keep your back straight, hands cupping the knees, and your chest lifted. \\n\\nAdd a bolster pillow -\\n Virasana with a bolster pillow is a variation for practitioners who feel discomfort in their shins and ankles. Kneel down and place a bolster pillow in between your thighs and calves. \\n\\nThis will minimize the compression from your body weight onto your shins and ankles, making the Virasana holds less painful. ","html":"<p>Make your hero pose practice easier—Check out the following props &amp; modifications to smoothly master your practice.</p><ul><li><div><p><strong>Add a yoga block -</strong> If you feel pain in your heels or hips, this variation is perfect for helping support the hips and making the pose more accessible to practitioners who have difficulty sitting on their heels.</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1920,height:1080/Or3WAupyTSyVdn1W01MX\" alt=\"Add a yoga block\" title=\"Add a yoga block\" width=\"600\" height=\"350\"><p>To come into the pose, start kneeling, place a yoga block between your heels and your buttocks, and slowly lower your hips onto the block. Keep your back straight, hands cupping the knees, and your chest lifted.&nbsp;</p><p></p><ul><li><div><p><strong>Add a bolster pillow -</strong> Virasana with a bolster pillow is a variation for practitioners who feel discomfort in their shins and ankles. Kneel down and place a bolster pillow in between your thighs and calves.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1920,height:1080/LpYWIxSYQ5WTSorEt95M\" alt=\"Add a bolster pillow\" title=\"Add a bolster pillow\" width=\"600\" height=\"350\"><p>This will minimize the compression from your body weight onto your shins and ankles, making the Virasana holds less painful.&nbsp;</p>"},"modificationsAndPropsTitle":"Virasana Modifications and Props","variationsTitle":"Virasana Variations to Consider","variationsBody":{"text":"Challenge your body and take your yoga practice to the next level with these different variations of Hero Pose\\n1. Parivrtta Virasana (Revolved Hero Pose) -\\n This is an excellent pose to increase flexibility in your legs, shoulders, and spine by simply adding a twisting motion. \\nStart by getting into the hero pose. From there, you will place your right hand on the floor behind you. Place your left palm on your right knee and slowly start to twist your spine, gazing over your right shoulder. \\n\\nKeep the back straight and chest lifted as you twist. Hold this position for as long as it feels comfortable, gradually increasing the duration of the pose as you become more comfortable and your flexibility improves. \\nWhen ready to release the pose, slowly untwist your spine and return to the hero pose. \\n\\n2. Supta Virasana \\n(\\nReclined Hero Pose) - \\nThis is a restorative variation that involves reclining back on your forearms while seated in hero pose. It may seem easy, but it is a more advanced variation of virasana and may only be suitable for all practitioners.\\n\\nFrom virasana, place your hands on the floor behind you, bringing your elbows to the outside of your knees. First, lean back onto your forearms, keeping your back straight, and lift the chest towards the sky. \\nGradually lie down entirely on the ground and rest your back and shoulder muscles. Relax by taking deep breaths, and shift the arms over the head to improve the flexibility in your spines, shoulders, knees as well as quadriceps. \n","html":"<p>Challenge your body and take your yoga practice to the next level with these different variations of Hero Pose</p><p><strong>1. Parivrtta Virasana (Revolved Hero Pose) -</strong> This is an excellent pose to increase flexibility in your legs, shoulders, and spine by simply adding a twisting motion.&nbsp;</p><p>Start by getting into the hero pose. From there, you will place your right hand on the floor behind you. Place your left palm on your right knee and slowly start to twist your spine, gazing over your right shoulder.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:959,height:651/uT0OVXPUSaqiqQnrdlrM\" alt=\"Parivrtta Virasana (Revolved Hero Pose)\" title=\"Parivrtta Virasana (Revolved Hero Pose)\" width=\"600\" height=\"350\"><p>Keep the back straight and chest lifted as you twist. Hold this position for as long as it feels comfortable, gradually increasing the duration of the pose as you become more comfortable and your flexibility improves.&nbsp;</p><p>When ready to release the pose, slowly untwist your spine and return to the hero pose.&nbsp;</p><p></p><p><strong>2.&nbsp;Supta Virasana&nbsp;</strong><em><strong>(</strong></em><strong>Reclined Hero Pose) -&nbsp;</strong>This is a restorative variation that involves reclining back on your forearms while seated in hero pose. It may seem easy, but it is a more advanced variation of virasana and may only be suitable for all practitioners.</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:996,height:664/W9p9q5TkS7lpwjl8VjVe\" alt=\"Supta Virasana&nbsp;(Reclined Hero Pose) \" title=\"Supta Virasana&nbsp;(Reclined Hero Pose) \" width=\"600\" height=\"350\"><p>From virasana, place your hands on the floor behind you, bringing your elbows to the outside of your knees. First, lean back onto your forearms, keeping your back straight, and lift the chest towards the sky.&nbsp;</p><p>Gradually lie down entirely on the ground and rest your back and shoulder muscles. Relax by taking deep breaths, and shift the arms over the head to improve the flexibility in your spines, shoulders, knees as well as quadriceps.&nbsp;<br></p>"},"levelUpTitle":"Level-Up Poses After Virasana for Advanced Yogis","similarTitle":"Similar Seated Poses like Virasana ","similarBody":{"text":"Discover a few more similar seated yoga poses like Virasana and increase your overall lower body flexibility. \\n\\nSukhasana (Easy Pose)\\nPadmasana (Lotus Pose)\\nVajrasana (Thunderbolt Pose)\\nSiddhasana (Accomplished Pose)\\nBaddha Konasana (Bound Angle Pose)\\n","html":"<p>Discover a few more similar seated yoga poses like Virasana and increase your overall lower body flexibility.&nbsp;</p><p></p><ol><li><div><p>Sukhasana (Easy Pose)</p></div></li><li><div><p>Padmasana (Lotus Pose)</p></div></li><li><div><p>Vajrasana (Thunderbolt Pose)</p></div></li><li><div><p>Siddhasana (Accomplished Pose)</p></div></li><li><div><p>Baddha Konasana (Bound Angle Pose)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Virasana ","levelUpBody":{"text":"Move your seated asana practice up a notch and grow your lower-body range of motion with the following level-up positions.\\n\\nLevel-Up Pose 1 - \\nMalasana (Garland Pose)\\nLevel-Up Pose 2 - \\nGomukhasana (Cow Face Pose)\\nLevel-Up Pose 3 - \\nSurya Yantrasana (Compass Pose)\\nLevel-Up Pose 4 - \\nKrounchasana (Heron Pose)\\n\\n\\nMalasana (Garland Pose)\\n\\n\\nGomukhasana (Cow Face Pose)\\n\\n\\nSurya Yantrasana (Compass Pose)\\n\\n\\nKrounchasana (Heron Pose)\\n","html":"<p>Move your seated asana practice up a notch and grow your lower-body range of motion with the following level-up positions.</p><p></p><p><strong>Level-Up Pose 1 -&nbsp;</strong>Malasana (Garland Pose)</p><p><strong>Level-Up Pose 2 -&nbsp;</strong>Gomukhasana (Cow Face Pose)</p><p><strong>Level-Up Pose 3 -&nbsp;</strong>Surya Yantrasana (Compass Pose)</p><p><strong>Level-Up Pose 4 -&nbsp;</strong>Krounchasana (Heron Pose)</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:3861,height:2574/6JE8gB0FTxGTTv8pSBq5\" alt=\"Malasana (Garland Pose)\" title=\"Malasana (Garland Pose)\" width=\"600\" height=\"350\"><p><em><strong>Malasana (Garland Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5461,height:3641/yTXsUuWR6uZsgvTnNuQn\" alt=\"Gomukhasana (Cow Face Pose)\" title=\"Gomukhasana (Cow Face Pose)\" width=\"600\" height=\"350\"><p><em><strong>Gomukhasana (Cow Face Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:996,height:664/cBQx2LTMSLZAlPNpcj5Q\" alt=\"Surya Yantrasana (Compass Pose)\" title=\"Surya Yantrasana (Compass Pose)\" width=\"600\" height=\"350\"><p><em><strong>Surya Yantrasana (Compass Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:996,height:664/WlQmGtX3R7mQSaAFK185\" alt=\"Krounchasana (Heron Pose)\" title=\"Krounchasana (Heron Pose)\" width=\"600\" height=\"350\"><p><em><strong>Krounchasana (Heron Pose)</strong></em></p><p></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Virasana Hero Pose. \n","breadcrumbName":"Virasana"},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":638,"UUID":"7cdd161b-9a78-4858-8237-a168e646a3bf","TagID":285,"Question":"Can beginners perform Virasana?\n","Answer":"<p>Yes, beginners can practice virasana with proper modifications and guidance. However, it's essential to be mindful of how your body feels.&nbsp;</p><p><br></p><p>If you are a beginner and find it challenging to sit on your heels, you can use props such as blankets or blocks to support your hips. Also, follow professional guidance and give yourself time to deepen the practice gradually.&nbsp;</p><p><br></p><p><br></p>","Position":1,"CreatedDate":"2023-04-17 07:01:11","ModifiedDate":"2023-04-17 07:01:11","Tags":null},{"ID":639,"UUID":"00a0d923-e374-47ce-86a0-34a0cd3b8e3e","TagID":285,"Question":"What is Virasana good for?\n","Answer":"<p>Virasana is a good pose to practice if you feel extremely tired, anxious, or stressed. This pose increases flexibility in your lower body and makes you feel energized.&nbsp;</p><p><br></p><p>Additionally, the hero pose is said to formulate a strong sense of courage, which can help practitioners tap into their inner warrior and overcome day-to-day obstacles easily. </p><p><br></p><p><br></p>","Position":2,"CreatedDate":"2023-04-17 07:01:35","ModifiedDate":"2023-04-17 07:01:35","Tags":null},{"ID":640,"UUID":"2861b2a3-fba9-4838-af5e-80e60b4e9cdf","TagID":285,"Question":"What are the benefits of Virasana?\n","Answer":"<p>Although, the benefits of virasana may vary depending on an individual's level of flexibility and overall physical condition, here are some potential ones that everyone can reap:</p><p><br></p><ul><li>Improves sitting posture.</li><li>Improves cognitive stability.</li><li>Enhances focus and concentration.</li><li>Reduces stress and promotes relaxation.</li><li>Boosts your sense of inner strength and courage.</li><li>Helps to improve digestion and alleviate constipation.</li><li>Relieve mild backache, sciatica, and menstrual discomfort.</li></ul><p><br></p>","Position":3,"CreatedDate":"2023-04-17 07:01:54","ModifiedDate":"2023-04-17 07:01:54","Tags":null},{"ID":641,"UUID":"f603d26f-cb00-4c01-a466-a7d733705409","TagID":285,"Question":"What are the different preparatory poses in Virasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Some preparatory poses that can help to prepare the lower body for Virasana include:</span></p><p><br></p><ul><li>Balasana (Child's Pose)</li><li>Malasana (Garland Pose)</li><li>Uttanasana (Standing Forward Bend)</li><li>Baddha Konasana (Bound Angle Pose)&nbsp;</li></ul><p><br></p><p><span style=\"color: rgb(14, 16, 26);\">These poses can help stretch and open the hips, thighs, and ankles, making it easier to sit comfortably in Virasana.&nbsp;</span></p><p><br></p><p><br></p>","Position":4,"CreatedDate":"2023-04-17 07:02:12","ModifiedDate":"2023-04-17 07:02:12","Tags":null},{"ID":642,"UUID":"c1468f90-9834-45e2-8dae-244d274a1611","TagID":285,"Question":"What are the different variations in Virasana? \n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">There are several variations of virasana that you can try, depending on your flexibility and comfort level. Some variations include:</span></p><p><br></p><ul><li>Virasana with a block</li><li>Virasana with a bolster</li><li>Parivrtta Virasana (Revolved Hero Pose)&nbsp;</li><li>Supta Virasana <em>(</em>Reclined Hero Pose)&nbsp;</li></ul><p><br></p><p><span style=\"color: rgb(14, 16, 26);\">These variations can be used to modify or to level up your yoga practice. But remember, it's essential to be mindful of your posture and only go as far as you can comfortably in these variations.&nbsp;</span></p><p><br></p><p><br></p>","Position":5,"CreatedDate":"2023-04-17 07:02:33","ModifiedDate":"2023-04-17 07:02:33","Tags":null},{"ID":643,"UUID":"98048264-580a-4e2a-9d12-4f7593236916","TagID":285,"Question":"Who should avoid performing Virasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Some practitioners must avoid virasana practice due to following health concerns or physical limitations.&nbsp;</span></p><p><br></p><ul><li>Those with low back pain or injuries.</li><li>Those with ankle injuries or conditions such as plantar fasciitis.</li><li>Those with spine injuries or conditions such as rotator cuff injuries.</li><li>Those with hip injuries or conditions such as bursitis or hip replacements.</li><li>Those with knee injuries or conditions such as osteoarthritis or rheumatoid arthritis.</li></ul><p><br></p>","Position":6,"CreatedDate":"2023-04-17 07:02:51","ModifiedDate":"2023-04-17 07:02:51","Tags":null},{"ID":644,"UUID":"b8a86cd3-2857-4248-85f0-111b120df093","TagID":285,"Question":"How long should you hold Virasana?\n","Answer":"<p>There is no set rule for how long you should hold Virasana. Some people may be able to hold Virasana for several minutes, while others may only be able to hold the pose for a few seconds at a time.&nbsp;</p><p><br></p><p>Thus, the key here is to listen to your body. If you feel discomfort or pain in your joints, knees, or back at any point, it is essential to release the pose and rest for a moment before attempting it again.</p><p><br></p><p><br></p>","Position":7,"CreatedDate":"2023-04-17 07:03:10","ModifiedDate":"2023-04-17 07:03:10","Tags":null},{"ID":645,"UUID":"8b3f7042-59aa-4974-9a3d-4d04d9928f4c","TagID":285,"Question":"Which asana is recommended to be performed after Virasana?\n","Answer":"<p>Depending on your goals and preferences, there are several yoga poses that can be performed after virasana.&nbsp;</p><p><br></p><p>Balasana, Adho Mukha Svanasana, Paschimottanasana, and Supta Virasana, can help to stretch and release tension in the back, legs, and hips. Also, while soothing your senses, these poses can allow practitioners to improve their sitting posture.&nbsp;</p><p><br></p><p><br></p>","Position":8,"CreatedDate":"2023-04-17 07:03:27","ModifiedDate":"2023-04-17 07:03:27","Tags":null}],"yoga_details":{"ID":285,"UUID":"505a6e3e-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Virasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Virasana","Description":"","Slug":"virasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1681714795/asana/1_50.jpg","Tagline":"Get into Virasana and stretch your legs, thighs, and back thoroughly.\n","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Virasana Hero Pose. \n","TagCategory":null},"yoga_types":[{"ID":135,"UUID":"65856860-f943-4bae-9603-40b0b41a606a","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Dhanurasana","IsActive":1,"CreatedDate":"2022-07-26 07:32:34","ModifiedDate":"2022-07-26 07:32:34","Label":"Dhanurasana","Description":"","Slug":"dhanurasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1664181342/tags/zobpijewerhbiz0gus3i.jpg","Tagline":"Open up your chest and strengthen your low back with Dhanurasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Dhanurasana or Bow Pose. 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However, it's essential to be mindful of how your body feels.&nbsp;If you are a beginner and find it challenging to sit on your heels, you can use props such as blankets or blocks to support your hips. Also, follow professional guidance and give yourself time to deepen the practice gradually.&nbsp;"}},{"@type":"Question","name":"What is Virasana good for?\n","acceptedAnswer":{"@type":"Answer","text":"Virasana is a good pose to practice if you feel extremely tired, anxious, or stressed. This pose increases flexibility in your lower body and makes you feel energized.&nbsp;Additionally, the hero pose is said to formulate a strong sense of courage, which can help practitioners tap into their inner warrior and overcome day-to-day obstacles easily. "}},{"@type":"Question","name":"What are the benefits of Virasana?\n","acceptedAnswer":{"@type":"Answer","text":"Although, the benefits of virasana may vary depending on an individual's level of flexibility and overall physical condition, here are some potential ones that everyone can reap:Improves sitting posture.Improves cognitive stability.Enhances focus and concentration.Reduces stress and promotes relaxation.Boosts your sense of inner strength and courage.Helps to improve digestion and alleviate constipation.Relieve mild backache, sciatica, and menstrual discomfort."}},{"@type":"Question","name":"What are the different preparatory poses in Virasana?\n","acceptedAnswer":{"@type":"Answer","text":"Some preparatory poses that can help to prepare the lower body for Virasana include:Balasana (Child's Pose)Malasana (Garland Pose)Uttanasana (Standing Forward Bend)Baddha Konasana (Bound Angle Pose)&nbsp;These poses can help stretch and open the hips, thighs, and ankles, making it easier to sit comfortably in Virasana.&nbsp;"}},{"@type":"Question","name":"What are the different variations in Virasana? \n","acceptedAnswer":{"@type":"Answer","text":"There are several variations of virasana that you can try, depending on your flexibility and comfort level. Some variations include:Virasana with a blockVirasana with a bolsterParivrtta Virasana (Revolved Hero Pose)&nbsp;Supta Virasana (Reclined Hero Pose)&nbsp;These variations can be used to modify or to level up your yoga practice. But remember, it's essential to be mindful of your posture and only go as far as you can comfortably in these variations.&nbsp;"}},{"@type":"Question","name":"Who should avoid performing Virasana?\n","acceptedAnswer":{"@type":"Answer","text":"Some practitioners must avoid virasana practice due to following health concerns or physical limitations.&nbsp;Those with low back pain or injuries.Those with ankle injuries or conditions such as plantar fasciitis.Those with spine injuries or conditions such as rotator cuff injuries.Those with hip injuries or conditions such as bursitis or hip replacements.Those with knee injuries or conditions such as osteoarthritis or rheumatoid arthritis."}},{"@type":"Question","name":"How long should you hold Virasana?\n","acceptedAnswer":{"@type":"Answer","text":"There is no set rule for how long you should hold Virasana. Some people may be able to hold Virasana for several minutes, while others may only be able to hold the pose for a few seconds at a time.&nbsp;Thus, the key here is to listen to your body. If you feel discomfort or pain in your joints, knees, or back at any point, it is essential to release the pose and rest for a moment before attempting it again."}},{"@type":"Question","name":"Which asana is recommended to be performed after Virasana?\n","acceptedAnswer":{"@type":"Answer","text":"Depending on your goals and preferences, there are several yoga poses that can be performed after virasana.&nbsp;Balasana, Adho Mukha Svanasana, Paschimottanasana, and Supta Virasana, can help to stretch and release tension in the back, legs, and hips. 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