Yoga Pose: Hero (Vīrāsana)

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  • Hero

  • Vīrāsana

  • vīra = hero
  • āsana = posture
  • Category:
    Seated / Backbend
  • Difficulty:
    Beginner
  • Description:

    From a kneeling position on the floor (with a folded blanket to pad your knees, shins, and feet if necessary) the weight of the body is centered between your feet in a seated position. If the buttocks don't comfortably rest on the floor, raise them on a block placed between the feet. Make sure both sitting bones are evenly supported. There is a thumb's-width space between the inner heels and the outer hips. The thighs are rotated inward and the heads of the thigh-bones are pressed into the earth with the bases of your palms. The hands rest on the lap, thighs or soles of the feet. The shoulder blades are firmed against the back ribs and the top of your sternum is lifted like a proud warrior. The collarbones are widened as the shoulder blades release away from the ears. The tailbone lengthens into the floor to anchor the back torso.

  • Benefits:

    Stretches the thighs, knees, and ankles. Strengthens the arches. Improves digestion and relieves gas. Helps relieve the symptoms of menopause. Reduces swelling of the legs during pregnancy (through second trimester). Therapeutic for high blood pressure and asthma.