Virasana is one of the most basic postures of yoga asana, but requires great flexibility in the ankles, knees and hips. Once it is comfortable for us, it can also be used to meditate or to do breathing exercises.
How To Do The Virasana What Are Its Benefits & Precautions To Be Taken
In this posture, the articulation of the knees turns inward, just the opposite of what we do when we sit in the other meditation. In this posture, we cross our legs, which serve as a counter position to these postures.

It also helps to release the joints of knees, ankles and hips so it also prepares us to be able to perform more effortlessly all meditation postures. Some people will be able to do it easily, for others it will be quite frustrating. Do not be discouraged.

There are several options that will help us feel this more comfortable posture, sit on a blanket or cushion, place a blanket under the ankles, etc. Go slowly if you feel pain; be careful not to force your knees. Just relax!

Remember that the purpose of yoga practice is to become aware of whom we really are, to find our true identity, and techniques help us in this process.
Each of us is a unique individual expression of the singular divine being, of the (Soul) Atman, the infinite expression of God, and we can never be separated from our source.

Sit quietly, relax completely, delve into the fluidity and comfort of your breathing, and feel what goes on inside you. Stay calmly attentive, effortlessly. Feel the peace within you, the peace of the Mind.

What Is Yoga? 10 Best Uses and Benefits Of Yoga Asanas

Execution Step By Step

  1. Get on your knees and spread your feet so that the distance between your feet is greater than the distance between your knees. Make sure that the toes point straight back and not sideways.
  2. Rest your hands on the floor and slowly lower your hips to the ground. Sit between your feet. If you cannot get to sit on the floor, place a block or blanket under your buttocks.
  3. With your hands take the inside of the thighs inwards and the buttocks backwards. Widen the bones and create the curve of the lower back. The femurs are rooted and the head of the femur goes backwards.
  4. Extend the coccyx towards the ground. Press the ground with your toes.
  5. Lengthen the sides, bring the shoulders back, join the shoulder blades, and slide them to the waist and with the lower tip of the shoulder blades raise the heart and sternum. Widen the clavicles by keeping the shoulder blades flat on the back.
  6. Extend the sides of the neck and neck and bring the neck back a little, place the chin parallel to the floor, feel the head well balanced, not weigh the head on the neck and spine.
  7. Keep the trunk upright, do not drop the lumbar back, and keep the pelvis in a neutral position.
  8. Place your hands on your thighs or ankles, close your eyes. With your eyes closed you can feel more fully the alignment of the posture. Breathe quietly, let the weight of your body fall to the ground and become aware of that feeling. Relax completely and feel that it expands. Do not move, feel the energy moving within you. Feel the peace growing inside you. Stay in posture, relaxing, from 30 seconds to 5 minutes

Benefits Of Virasana Pose

  1. Stretch the ankles, knees, thighs and hips.
  2. Beneficial for the feet, improves the arch and eliminates discomfort of the calcaneus bone.
  3. Relieves leg fatigue
  4. Improves circulation and posture
  5. Practiced after eating helps digestion
  6. Relieves the symptoms of menopause
  7. Reduces swelling of the legs during the second trimester of pregnancy
  8. Therapeutics in cases of asthma and high blood pressure
  9. Relieves tension and stress, calms the mind and nervous system.

Contraindications And Precautions

  • Use supports under the ankles to sit down if there is pain in the knees, ankles or insteps.


If you practice this posture after eating, sit on a blanket and keep it as long as you can, will help you in proper digestion.

If you want to lead a healthy and active way of life you should certainly include yoga in your daily practice. For thousands of years, people have benefited from yoga, so why should you miss out on yoga benefits?