Home Yoga Dhyana Virasana (Hero’s Meditation Pose) explanation and its Steps, Precautions and Benefits

Dhyana Virasana (Hero’s Meditation Pose) explanation and its Steps, Precautions and Benefits

by sravanthiyoga
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Dhyana Virasana, better known as Hero’s Meditation Pose, is a sitting pose. The Sanskrit name Dhyana Virasana is derived from three words, the first Dhyana meaning meditation, the second Veera meaning hero and the third Asana meaning posture. The Sanskrit word Veera also means warrior. Thus, the name of Dhyana Virasana can also be understood as an asana representing the figure of a warrior in meditation. This asana is wonderful to relax the mind and body. Dhyana Virasana has several other advantages, but first, let’s start by knowing the steps of Dhyana Virasana’s practice.

Steps to practice Virasana (Hero’s meditation pose)

It is very important to know the correct alignment of the body in an asana to avoid any kind of injury and to reap maximum benefits. Here are the steps to practice Dhyana Virasana properly:

  • Sit upright with your legs apart in the front.
  • Place the left leg under the right leg, ensuring that the left heel touches the right buttock.
  • Now place the right leg above the left bent leg, the right heel touching the left buttock.
  • Adjust the right knee keeping it just above the left knee.
  • Place both hands either on the right knee, keeping one on top of the other, or on the top of each foot, depending on your comfort.
  • Keep your head, neck and back straight.
  • Close your eyes and relax the whole body feeling each breath at the end of the nose.
  • Stay in the same position for 1 minute. There ends the first round.

Practice a minimum of 2-3 turns of this asana. It is advisable to rest in Shavasana (Corpse Pose) for a few seconds after each round. Train on the next turn by placing your right leg under your left leg this time.

Precautions for Virasana (Hero’s Meditation Pose)

The precautions for Virasana are listed below:

  • Avoid forcing the body beyond its limits as this could cause pain in the thighs, legs and back.
  • Avoid doing this asana if you hurt your knee or ankle as this could increase complications.
  • People with this condition should avoid this asana: pain in the thigh, ankle, leg, back, neck or joints, migraine or spinal disorders.

Benefits of Virasana (Hero’s Meditation Pose)

The health benefits of Dhyana Virasana are:

  • Extremely beneficial for meditation and for spiritual purposes.
  • Gives strength to the pelvic structure and stretches the muscles of the thigh.
  • Improves digestion and relieves stomach disorders.
  • Relieves muscle cramps and strengthens leg muscles.
  • Tones and massages the pelvis and the reproductive organs.
  • Strengthens the thighs, ankles, knees and back.
  • Increases concentration and improves memory.

Stay healthy, stay strong and get the best out of life.

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