Virasana (Hero)
Virasana (veer-AH-sana) is one of the most basic seated yoga poses. But from this basic pose flowers so many benefits - some that would probably surprise you. This pose strengthens the arches of the feet and stretches the tops of the feet and ankles that have often lost length and muscle tone mostly because of the shoes we wear. This pose is a must if you tend to have flat feet or your arches drop in standing poses. Virasana is a very grounding seated pose so it brings balance to the root chakra (first chakra). Other benefits include stretching the quadriceps, releasing the groins and psoas, bringing stability to the pelvis after giving birth, settling an upset stomach and calming the mind and emotions. So, let's get started!
Begin in table pose. Have your knees a little narrower than hip width apart (they will come apart some as you sit back) and the feet with toes pointed back a bit wider than hip width. Have a firm blanket, block, or books nearby in case you need them. Take the thumbs behind the knees and push the flesh of the calves back toward the heels and out as you sit back. This action brings space behind the knees. As you sit back toward the floor, if you feel any discomfort in the knees, this is a signal to add height between the heels and under the buttocks. Then proceed to sit back on your block/books or on the floor between the heels. If the tops of your feet hurt, add a rolled washcloth, towel or blanket under the tops of the ankles to decrease the intensity of the stretch. Look down at your thighs, they should be parallel to each other.
The ankles are close in to your hips and your toes should be pointing straight back, not turning in. If you were to lower all the way to the floor your hips would glide in between the inner heel skin. Once you've found a comfortable seat, rest your palms on your thighs and continue.
Lengthen the spine up and broaden the collarbones. This seated pose is wonderful to find the neutral position of the pelvis. Tilt the pelvis forward slightly coming to the front edge of the sit bones. Now counter this by moving the navel toward the spine. This should bring the weight of the pelvis and upper body to the center of the sit bones. From this neutral position of the pelvis, lengthen the spine up more. Allow the tops of the shoulders and shoulder blades to soften down. And allow the groins to soften down.
Quietly close the eyes. Allow the core of your body, the spine to lift and expand, while the external muscles soften. Sit comfortably for several breaths or several minutes and enjoy the peace inside. Immerse yourself in your breath.
Come out of the pose slowly. Walk the hands forward into table pose and slowly, one leg at a time, stretch it back with the toes tucked under on the floor. Take the legs in front of you and lie on your back and take a full body stretch for 2 or 3 deep breaths. Virasana will come easily to some and feel almost impossible for others. Find the support you need, enjoy the comfort and ease in the pose. Let your body choose how long to stay in the pose.
Variations in Virasana: 1. Inhale, take the arms out and up and interlock the fingers and turn the palms facing up. As you reach through the arms and palms, keep the shoulders softening down the back. Keep soft in the face and neck. 2. Inhale lengthen the spine up and exhale fold forward over the thighs. Allow the back to round. If the sit bones lift, you've gone to far forward.
Justina Brewer