Virasana is a very simple yet powerful asana for day to day life it can relieve a lot of strain around ankles, knees & hips. Virasana is a sanskrit word vira meaning “warrior,” and asana meaning “pose”. It can also used for short durations of meditations or also pranayama. There are people who sit in Virasana while having their meal as it helps in digestion of food.
How to do Virasana (Warrior pose)?
Sit on the knees, with your thighs perpendicular to the floor touching the knees together. Feet to be in line with the hips, with feet flat on the floor & evenly pressed.
Then sit down between your feet. If your buttocks do not comfortably rest on the floor, then fold the mat & rest the buttocks between the feet. Make sure both sitting bones are evenly supported. Then place the hands on your thighs & palms facing down. Now relax your upper body and shoulders, while spine should be straight and look straight ahead. During the process, assume that you are a warrior, who sits tall and proud.
Stay in this pose for 30 to 60 seconds. Gradually extend your stay up to 5 minutes. To come out of the position, press your hands against the floor and lift your buttocks up, slightly higher than the heels. Cross your ankles underneath your buttocks, slowly stretch your legs out in front of you.
What are the benefits of practicing Virasana?
- Stretches the hips, thighs, ankles and feet.
- It also aids in improving digestion and relieving pain caused from gas.
- Helps to relieve the symptoms associated with menopause
- Calms the mind
- Aids in meditation
Are there any limitations to do Warrior pose? Avoid this asana if you have knee, ankle or foot injuries unless you are practicing it under the supervision of a certified yoga instructor.