- slightly wider than hip-width apart.
- Point your toes straight back and tuck them under, so the tops of your feet are on the floor.
- Slowly lower your buttocks down toward the floor, sitting between your feet. If you find it difficult to sit on the floor, you can use a folded blanket or cushion under your buttocks for support.
- Make sure your hips are evenly grounded and your weight is balanced between both sit bones.
- Lengthen your spine, keeping it erect and aligned. Relax your shoulders and allow your chest to open.
- Place your hands on your thighs, either with palms facing down for grounding or palms facing up for a more receptive posture.
- Close your eyes or keep them softly focused on a point in front of you.
- Take slow, deep breaths, allowing your body and mind to relax in this seated position.
- Hold the pose for a few minutes or longer, depending on your comfort level.
Benefits of Virasana:
- Hip opening: Virasana stretches and opens the hips, thighs, and ankles, helping to increase flexibility and range of motion in these areas.
- Improved posture: Regular practice of Virasana helps to strengthen the muscles of the back and shoulders, improving posture and alignment.
- Grounding and stability: This pose provides a sense of stability and groundedness, promoting a feeling of inner strength and confidence.
- Stimulates digestion: Virasana aids in digestion and can relieve digestive discomfort by improving blood circulation in the abdominal area.
- Calming effect: The seated and grounded nature of Virasana has a calming effect on the nervous system, reducing stress and anxiety.
- Preparatory pose: Virasana prepares the body for deeper hip-opening asanas and seated meditation practices.
Note: If you experience discomfort in your knees or ankles while practicing Virasana, you can modify the pose by sitting on a folded blanket or bolster to reduce the strain on those areas. You can also place a rolled-up blanket or towel under your ankles for additional support.
As with any yoga practice, it’s important to listen to your body and practice within your comfort level. If you have any knee or ankle injuries or conditions, it’s advisable to consult with a qualified yoga teacher or healthcare professional before attempting Virasana. They can provide guidance on modifications or alternative poses that suit your individual needs.