Virasana, The Hero Pose

The word 'Vira' ( Veera ) would mean a warrior, hero or a brave man. Hence the name 'Hero Pose'. This asana is ideal for Pranayama and meditation.

1.Kneel on the floor, keeping the knees together.

2.Spread the feet about 17 to 18 inches apart by the side of the thighs.

3.Rest your buttocks on the floor with the body not resting on the feet.

4.The sides of the inner calf should touch the sides of the outer part of the thigh with toes pointing backwards, touching the floor.

5.Place the wrist on the knees with palms facing upwards.

6.Join the tips of the thumbs and the fore fingers and have the other fingers outstretched.

7.Keep your back erect by stretching.

8.Remain in this pose as long as you are able to, breathing deeply.

9.Then place the palms on the knees for a while.