UNDER CONSTRUCTION
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
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
Base Position
Base Position
- 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
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.
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