Vira – asana – The Hero Pose
The Sanskrit word vira means hero, brave or eminent man, or warrior.
Instructions:
1. Kneel at the ground with the calves and tops of the ft flat at the ground and the thighs touching.
2. Slowly unfold the ft, approximately shoulder distance apart, at the same time as preserving the knees together. Place the buttocks flat at the ground. The outer aspects of the thighs are touching the internal aspects of the calves and the soles of the ft are uncovered dealing with up. Place the fingers hands downs, at the knees and shape a circle with the thumb and forefinger (withinside the chin mudra) at the same time as pointing the different hands directly beforehand.
3. Breath slowly and deeply thru the nostrils and stay immobile for 6 entire breaths (an inhale and exhale is one entire breath).
4. Inhale slowly and stretch the fingers directly up over the pinnacle and interlock the hands with the hands driven upward. Remain on this role for 6 entire breaths.
5. Exhale slowly, launch the hands and slowly bend ahead on the waist at the same time as putting the hands of the fingers flat at the soles of the ft. Place the chin among the knees.
6. Hold this role in the course of six entire breaths.Inhale, enhance the chest up, stretch the legs directly beforehand and region the fingers, hands down, on pinnacle of the thighs.
Note:
The vira-asana is an opportunity to the padma-asana, siddha-asana, in addition to different seated postures for mediation and pranayama.
Duration/Repetitions:
Hold the posture from numerous mins as a part of an asana consultation or in the course of your meditation or pranyama.
Variations:
The Supta-vira-asana variation (supta is the Sanskrit phrase for "mendacity down") stretches the abdominal muscular tissues and relieves ache and pain withinside the legs. Begin the posture as specific above then incline backwards and lean the returned at the ground. The fingers are stretch directly above the shoulders and stored flat at the ground.
Benefits:
- Stretches the thighs, knees, and ankles
- Strengthens the arches
- Improves digestion and relieves gas
- Helps relieve the signs and symptoms of menopause
- Reduces swelling of the legs all through pregnancy (thru 2nd trimester)
- Therapeutic for high blood pressure and asthma
