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Hero Pose | Virasana

UNDER CONSTRUCTION

Hero Pose | Virasana

About the Pose

vira = hero; asana = posture

Hero Pose | Virasana is the blueprint pose for any of the seated asanas with similar positioning of the leg and foot. It is an excellent preparation for any more advanced asana that requires plantarflexion with toe abduction, like many backbends and inversions.

It also prepares well for twists. As in twisting, the effort to lengthen the spine away from the pelvis, without moving the pelvis itself, is a challenge that teaches a valuable skill.

Hero Pose | Virasana is also a wonderful asana for guided relaxation, pranayama, and seated meditation, if it can be made comfortable, because it is symmetrical and upright.

Asana Tech Specs

Overall Tapas Ratings

STHIRASUKHASVADHYAYA

Sthira / Strength: 2 of 5

unyielding, firm, hard, solid, compact, strong, fixed, immovable, motionless, still, calm, not wavering or tottering, steady, durable, constant, steadfast, resolute, persevering


Sukha / Range of Motion: 3 of 5

yielding, ease, good space, a perfectly round axle hole

Svadhyaya / Knowledge: 3 of 5

study of the self


Practicing the Pose

Base Position

Base Position

Hero Pose | Virasana Rear View

  • Ischial tuberosities grounded and centered, fully supported by floor, block or other elevation. “Centered” means not resting on the front or back of ischial tuberosities.
  • Knees slightly separated so that center lines of front thighs are parallel to each other.
  • Centers of tops of feet on floor, separated enough that pelvis fits between them, or would fit between them if there was no block or elevation there. Do not tuck feet under pelvis. Toes spread. No pronation or supination of feet. All metatarsals in contact with the floor. Toes spread.

1. Pre-Alignment: Stability Before Movement

Pre-Alignment

Pre-Align in: Table Pose | Prasthasana
Table Pose | Prasthasana

Table Pose | Prasthasana

Align and Stabilize These Things

To find your Tapas Point, these things must not change position as you come into the pose.

  • Shins and feet parallel, separated slightly wider than the pelvis.
  • No pronation or supination of the feet.
  • Toes spread.

2. Moving to the Tapas Point

The Tapas Point

The Tapas Point for this pose is found where the pelvis is either on the ground and positioned as stated in the above Base Position, or as close to the ground (on a prop) as those things stated in Base Position can be achieved without pain.

3. Working at the Tapas Point

Work like this:

4. Moving from the Tapas Point

Because there is not a range of depths to which one moves in the pose, there is no Pre-Alignment Pose or Tapas Point.

Vertebral Column

Lumbar Vertebrae / Lower Back

  • Coronal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X

Thoracic Vertebrae / Upper Back

  • Coronal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X

Cervical Vertebrae / Neck

  • Coronal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
Upper Appendicular Skeleton

Scapulothoracic Joint / Shoulder blade

Multiple Planes: Position
Sthira: X, Sukha: X, Svadhyaya: X

Glenohumeral Joint / Shoulder Joint

  • Coronal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X

Humeroulnar Joint / Elbow

  • Coronal Plane: Not applicable.
    The humeroulnar joint does not normally move in the coronal plane.
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Not applicable.
    The humeroulnar joint does not normally move in the transverse plane.

Proximal + Distal Radioulnar Joints / Forearm

  • Coronal Plane: Not applicable.
    The humeroulnar joint does not normally move in the coronal plane.
  • Sagittal Plane: Not applicable.
    The humeroulnar joint does not normally move in the coronal plane.
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X

Wrist Area (Multiple Joints)

  • Coronal Plane: Not applicable.
    The wrist area rarely moves, in asana, in the coronal plane.
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Not applicable.
    The wrist area does not normally move in the transverse plane, except for forearm rotation initiated at the distal radioulnar joint (the elbow).

Fingers (Multiple Joints)

  • Coronal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Not applicable.
    The fingers do not normally move in the transverse plane.
Lower Appendicular Skeleton

Acetabulofemoral Joint / Hip

  • Coronal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X

Tibiofemoral Joint / Knee

  • Coronal Plane: Not applicable.
    The tibiofemoral joint does not normally move in the coronal plane
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X

The Talocrural Joint / Ankle

  • Coronal Plane: Not applicable.
    The talocrural joint does not move substantially, in asana, in the coronal plane.
  • Sagittal Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
  • Transverse Plane: Not applicable.
    The talocrural joint does not move substantially, in asana, in the coronal plane

Foot (Multiple Joints)

  • Coronal Plane: Not applicable.
    The foot does not move substantially, in asana, in the coronal plane.
  • Sagittal Plane: Not applicable.
    The foot does not move substantially, in asana, in the sagittal plane.
  • Transverse Plane: Position
    Sthira: X, Sukha: X, Svadhyaya: X
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