Virasana steps with all Virasana variations in easy language?

Introduction.

Virasana:- This is such an asana in which we feel a sense of peace and humility. When we do this asana, we feel peace and gentleness at that time.

Virasana is the forward position of Vajrasana and we also call it a hero pose. In this posture, we sit exactly like Vajrasana, but the only difference is that in Vajrasana we are sitting on both our ankles and on the other hand in Virasana we are sitting on both our buttocks.

It is easier to do Vajrasana than Virasana and perhaps that is why we consider Virasana as the next stage of Vajrasana.

Some many different Virasana steps and variations that let us know one by one.

How to do Virasana steps and all variations?

If you have never practiced Vajra Asana then it may be a bit difficult for you to practice Virasana. So I would suggest that you first practice Vajrasana well and then read the Virasana steps, by this you will be able to practice both the asanas easily.

all virasana steps
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Virasana steps with the first variation?

This variation of Virasana steps is considered an ideal posture of Virasana. Most people practice Virasana in this way, but in this article, we will tell you about all the methods of this asana.

1. First of all, for the practice of this asana, you should come in the position of Vajrasana.

2. After coming in Vajrasana, now we will keep both our knees together and with the help of our right hand, holding our right heel, keep it next to the right buttock.

3. And now in the same way, with the help of our left hand, we will hold the heel of our left foot and place it next to the left buttock.

4. You have to sit in such a way that both your buttocks are on the ground and the heels of both your feet are next to them.

5. Now we will keep our back and neck straight and place both our hands on the knees of both our feet.

6. Now keep your body in this posture for some time.

7. And after a while when you have to come to the normal position then you place your left hand on the ground and holding the right ankle with the right hand, keep it above the right buttock.

8. Now keep the right hand on the ground and while holding the left heel with the left hand, we keep it under the left buttock.

9. And thus we will come back to the position of Vajrasana.

So it was that the first variation of Virasana steps, this is a common practice of Virasana.

How to do virasana steps
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Virasana steps with the second variation?

Now we will know the second way to do Virasana, in this way we will sit on both our buttocks in the same way but in this, we will take our hands backwards and join them with both fingers.

1. To practice this, first, you come in the position of Vajrasana.

2. After coming in Vajrasana, now keeping your left hand on the ground, with the help of the right hand, we will place the heel of our right foot next to the right buttock.

3. Now in the same way we will keep our right hand on the ground and with the help of left hand we will place the heel of the left hand next to the left buttock.

4. You have to sit on both of your buttocks and keep the heels of both your feet beside your buttocks as shown in the picture above.

5. Then we will join the fingers of both hands together by taking both our hands back. Keep your arms straight at the back.

6. When you start joining the fingers of both your hands, at that time you should move your chest slightly forward and upwards so that you feel comfortable.

7. And now in the same way you keep your body in this posture for some time and after a while, you come back to Vajrasana (normal position) keeping both your ankles under both the buttocks.

So this was the second variation of the Virasana steps, you should practice this only when you have practiced the previous variation well so that you are comfortable in practicing this.

Virasana steps
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Virasana steps with the third variation?

This is the third method of Virasana Steps and we also know it as Supta Virasana, in this asana, we lie on our back keeping both our ankles next to the buttocks.

1. To do Hero Pose like this, you must first sit in Vajrasana.

2. After sitting in Vajrasana, now place your left hand on the ground and use your right hand to place the heel of your right foot next to the right buttock.

3. Now keep your right hand on the ground in the same way and with the help of the left hand keep the heel of the left foot next to the left buttock.

4. The main function of Virasana is to sit with your ankles next to the buttocks. And in this too we will sit on both our hips.

5. Now while breathing inside the body, slowly bend our back towards the back and lie down on our back.

6. And then we will put both our hands up in the Anjali Mudra, our Anjali Mudra should be formed exactly in the middle of our head as shown in the above picture.

7. Now you stay in this posture for some time till after some time come back to the normal position.

Virasana steps with the fourth variation?

This is the fourth variation of Virasana, in this way, you should practice Virasana only when you have practiced the above three well so that your body increases flexibility and you can do this asana without any damage.

1. To practice this asana in this manner, you must first come in the position of Vajrasana.

2. Then you place your right hand on the ground and with the help of the left hand, place the heel of the left foot next to the left buttock.

3. And in the same way, keep the left hand on the ground and with the help of the right hand, place the heel of the right foot next to the right buttock.

4. And now, while filling your breath, keep the palms of both your hands behind both the buttocks.

5. Then you raise your neck upwards by putting body weight on both your hands.

6. Do not try to keep your neck elevated for too long and do not try to forcefully strain or create tension on the neck.

7. Then after a while, now first you bring your neck to the normal position and then straighten your body and bring your hands back and with the help of your hands put your ankles back under both your buttocks and come back to normal position (Vajrasana).

* So in this way you can practice the fourth variation of Vajrasana steps, you should do it only when you have done the above three exercises correctly.

  • In this way you can practice with four Variation of Virasana steps, this is an asana in which we feel peace and gentleness, do this asana after the practice of Vajrasana so that you can practice it better. 

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