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Virasana – Hero Pose
Virasana, or hero pose, is a beginner level position that aims to stretch your knees, thighs and ankles.
The health benefits associated with the virasana pose includes strengthening the arches of the feet, improving the posture of the spine and increasing mental focusing.
However, if you have recently suffered from ankle or knee injury or inflammation (such as arthritis), you should always consult a doctor before attempting the position. If possible, always arrange to learn this position under the supervision of an experienced teacher.
Instructions for Virasana
Kneel on the floor with your feet placed a hip’s width apart and toes pointing outwards
Sit back so the glutes are resting next to the heels
Place your hands – palms facing downwards – on your knees
Elongate the spine by straightening out the posture of your back. Take care to relax the shoulders and to lift the chest
Press the tongue gently up towards the roof of your mouth
Exercise deep breathing whilst holding this position for as long as you wish.
Required Preparatory Poses
Follow-Up Poses Include:
Synonyms of Virasana: None
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