Learn the Hero Pose - Virasana

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Make progress with the Hero's Pose, Virasana.

This series of educational videos will help unravel the basic techniques of Yoga.
Continue watching the next video to learn the Extended Side Angle Pose.

Virasana improves the strength and flexibility of your legs.
However, the techniques described in this series are not meant to be prescriptive.
Consult your physician before trying them out.

Sitar by Shri Basab Sen

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In this video, you will learn the hero pose, also known as virasana.

Sit straight on the floor with your feet stretched out in front of you.

Fold your knees one by one and bring your heels beside your hips.

Flatten the top of each foot against the floor with the toes pointing back.

Place your palms on your thighs close to your knees, widen your chest and lift your torso to sit straight.

Virasana can also be practised with a spinal twist with the support of a cushion below your seat and a brick directly behind you.

Place your left hand on your right knee, lift your ribs and waist and twist your torso to the right.

Now, flatten your right palm on the brick, straighten both your elbows and fix your gaze on a point behind you.

Stay in this position for 15-20 seconds and repeat the pose on the other side for the same amount of time.

For a forward bend, get into virasana and then bend down from the waist to bring your forehead to the ground.

Stretch your arms ahead of you and relax.

Yet another variation involves getting into virasana and lying on your back.

This is made easier by placing a cushion below your lower back.

Virasana improves the strength and flexibility of your legs.

It also aids digestion.

You have now learnt virasana, the Hero Pose.

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