Virasana is a relatively basic seated posture, but it requires some flexibility to perform. In addition to building flexibility and stretching the legs and feet, this asana also has a very calming, soothing effect on the mind. In spiritual practice, virasana energizes the root chakra, helping the individual feel more rooted and passionate .
Steps of Virasana :-
First kneel down, at that point parallel your hip girth separately.
Transfer a little in way over hip girth along with your higher than level on the ground.
Bend forward and twist the plump a part of calves external with the hands.
Sit on the ground among the feet and breathe out. (During practice if you’re feeling any distress or not able to sit properly on the ground, in that case try to sit properly).
Place your hands on top of thighs just near to knees, your palms should facing down.
Now relax your upper body and shoulders, your spine should be straight and tall.
The crown of your head should point to the ceiling and looks straight ahead.
During the process assume that you are hero or warrior, who sits tall and proud.
Hold this pose for thirty seconds to one minute.
During the process take normal breathing.
After that relieve your feet, ankles and knees that time shake your legs.
Benefits of Virasana :-
It stretches thighs, knees, ankles and feet.
Useful in meditation.
Relieve legs tiredness.
Virasana improves blood circulation in legs.
It improves digestion.
Beneficial in gas problems.
Cures the symptoms of menopause.
Improves your posture.
During pregnancy it helps to reduce swelling of the legs (through second trimester).
Useful in Asthma and high blood pressure.
It relaxes the legs.
Arches of the foot
Knee, Thigh, Ankle
Contraindications and Cautions :-
Heart problems .
Practice this pose lying back on a bolster.
Knee or ankle injury:-
Avoid this pose unless you have the assistance of an experienced instructor.