It is already evident from the name what Virasana signifies. The Hero pose is undeniably one of the important poses taught in the yoga teacher training in Rishikesh. You can get all the positive benefits of Virasana when you practice it in the morning. However, those unable to practice it in the morning can choose evenings as well. However, as with most yoga asanas, the benefits are diminished.
Your bowel should be clean, and that is it. So, ideally, you should have had your food a few hours beforehand. And, yes, those of you who are eager to explore its mythological background will get some good news here. Many yogis call it the Mahaveera pose. In Hatha Yoga Pradipika, the pose is a bit different, wherein the practitioner sits by ‘kneeling on one knee’. However, with time, it has changed a lot.
Let us find out how you must do the Virasana.
How To Do Virasana?
As a part of the yoga teacher training in Rishikesh, you will learn how to do it in the perfect manner.
- First, you can kneel on the floor. Your knees should be directly below the hips.
- Keep both the hands on the knees.
- Remember to keep the knees together.
- So, once you have set yourself up, space the feet a bit from each other, and maintain zero gap between the knees.
- Lower your buttocks, so that they touch the mat, through the legs. Positioning the hips between the heels is important here.
- The toes must be pointing backward at all times.
- Ensure to breathe deeply, while performing this asana.
- Once you have been in the position for about 30 seconds, release.
There is an advanced version of the Virasana as well. Let us find out more about it.
Advanced Virasana
In this pose, you must cup the knees with your palms, and keep the hands stretched straight out. Pull the knees closer to one another. Your shoulder blades should also be pulled backwards, lifting the sternum in the process. Lower your chin towards the chest. Hold the pose for around 20 seconds and release slowly.
Preparatory Poses
There are certain Purva Asana, which you must do here. They mainly prepare you for the pose.
You can do either or all of these, according to your level.
- Baddha Konasana
- Balasana
Now, that is not all. When you are a part of programs like the 200 hour kundalini yoga teacher training in Rishikesh,you get to understand and learn simple asanas in detail.
There are Paschat asanas as well, which you can practice. They are Padmasana and Bakasana.
Health Benefits Associated With Virasana
- When you perform this asana under the careful guidance of a teacher, you get a good stretch in your ankles, knees, as well as the thighs.
- Your muscles also gain in strength. They become flexible too.
- If your legs feel tired all day, you can perform this asana.
- The blood circulation in the legs also increases, when you practice this asana on a daily basis.
- If you suffer from high blood pressure, you can do this asana.
- If you are post menopause, this asana can help you negate the downsides.
- You can calm your mind by practicing this asana regularly.
- Your focus will also improve, when you practice it properly.
- Those suffering from bloating and gas formation in the digestive system, can also benefit from the practice of this asana.
- It also reduces edema in the legs in the 2nd trimester.
Expert Tips To Gain Maximum Benefits
There are certain important pointers to remember, when you are practicing Virasana. They are mentioned below.
- You should never force it. Allow it to happen naturally.
- If there is any form of pain in the leg, please avoid it.
- You can use props, like cushions and bolsters to lift the pelvis. Go for ankle propping, if required.
- Do not overstretch the knees.
- As you swerve the feet outward, rotate the thighs inwards.
- Keep both the ankles as close as possible to the hips.
Conclusion
Join the best school for the 200 hour kundalini yoga teacher training in Rishikesh, which teaches you more than just asana. The spiritual aspect of the course is evident from the very first class, itself. Choose a yoga teacher training in Rishikesh, not just for the guidance, but for life transformation.
