:: Yoga :: Asana :: Sitting Asanas :: Virasana

DEFINITION:  “Vira” means a brave warrior, soldier, hero or a champion.  Since this gives a brave look and gives bravery to master his senses, it is termed as virasana.  This sitting pose is done by keeping the knees together, spreading the feet and resting them by the side of the hips.  This pose is good for meditation and breathing exercises.  Virasana has different sub-types associated with it, but I am giving only the primary asana for daily routine yoga practice.


  1. Sit in the ground firmly.  Extend both the legs straight.
  2. Back bend the right leg and place it near the right hip region.  The toes should be flat and should touch the ground.
  3. Backbend the left leg and place it at the side of the left hip.  As said, the toes should be flat and touch the ground.
  4. Now, rest the body completely in the ground.
  5. The two legs should be placed such that there is enough gap for placing the body in between the two legs.  This completed stage is “virasana.”
  6. The hands should touch the knees.

  • Fold the right leg, cross over and place near the hip joint, above the thighs.
  • Fold the left leg, place it at the bottom with toes flattened.
  • Now, rest the whole body on the leg.  This is another type of virasana.

DURATION:  From 1 minute to 3 minutes and as long as you feel comfortable.

  • This asana cures rheumatic pain in the knees and gout.
  • Good exercise for flat feet disorders.
  • Proper arches will be formed due to stretching of the ankles and feet.
  • Relieves one from pain of the heels or growth of calcaneal spur and the spur will gradually disappear by constant practise.
  • Heaviness of the stomach is relieved by doing this asana after having meals.
  • Stretches the abdominal organs and pelvic region.
  • People with leg cramps and aches will have relief after holding on to this pose for 10 to 15 minutes.  This asana is recommended to athletes and people who walk or stand for long hours.
  • Relaxes the legs if done prior to going to sleep.

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