Hero Pose (Vira-asana)

Vira-asana means a posture of leader or a brave posture. Sanskrit word “vira” means hero, brave or eminent man, or warrior

Benefits of the Hero Pose (Vira-asana):
The vira-asana is an alternative to the padma-asana, siddha-asana, as well as other seated postures, for mediation and pranayama.

How to perform the Hero Pose (Vira-asana):
- Kneel on floor with calves flat on the floor and the thighs touching.
- Spread your feet about shoulder distance apart, while keeping the knees together. Place the buttocks flat on the floor. Place the hands palms downs, on the knees and form a circle with the thumb and forefinger (in the chin-mudra).
- Breathing slowly and deeply through the nostrils, remain motionless for six complete breaths (breathing-in and out is one complete breath).
- Breathing-in slowly and stretch your arms straight up over your head and interlock your fingers. Remain in this position for six complete breaths.
- Breathe-out slowly, release fingers and slowly bending forward at the waist while placing the palms of the hands flat on the soles of the feet. Place your chin between both your knees.
- Hold this position for the duration of six complete breaths. Breathe-in, raise the chest up and stretch the legs straight ahead and place your hands, palms facing down, on top of the thighs.

Durations/Repetitions of the Hero Pose (Vira-asana):
Hold the posture from several minutes. This can also be held for the duration of your meditation or pranyama.

Difficulty Level and Advancement of the Hero Pose (Vira-asana):
Vira-asana is a difficulty level 2 asana recommended for beginners.

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