by Yogi Ananda Viraj (Eugene P. Kelly, Jr.)
Vira is the sitting at ease, placing one foot on the thigh of the other and the other foot underneath the Vira is the sitting at ease, placing one foot on the thigh of the other and the other foot underneath the corresponding (opposite thigh).– Sandilya-upanisad I.4
Lift one leg and place it over the other thigh; the other leg should remain folded behind (under the buttock). This is described as virasana.– Gheranda-samhita II.15
One foot is to be placed on the thigh of the opposite side; and so also the other foot on the opposite thigh. This is called virasana.– Hatha-yoga-pradipika I.23
The word vira means man, a brave or eminent man, hero. The virasana is the ”hero posture.”
Instructions:
A) The basic virasana described above is simply done by sitting on crossed legs.
B) This is the more beneficial variation:
- Kneel on the floor and spread knees and feet shoulder width apart.
- Place the buttocks on the floor between the calves.
- Place wrists on knees and touch index fingers to thumbs, keep arms and spine straight.
- Breathe normally, hold for a minute or two and repeat.
Variations:
Aside from the two given above you may clasp the hands, alternately, behind the back, as in the gomukhasana. Then, bend forward touching the forehead or chin to the floor while exhaling. Hold this position as long as you can remain exhaled. Inhale slowly on the way up. (Buttocks should remain on floor throughout.)
Very often the feet will present some difficulty in the vira. You may either keep the tops of the feet down on the floor, or you may turn the feet out so that the toes are perpendicular to the thighs, and the inside of the feet are on the floor.
Benefits:
The legs receive a lot of “stretch” in the virasana. The thighs, ankles, knees, and hips all benefit by the flexibility required to master this posture. The forward bend variation will also benefit the lower back and abdominal areas.