Virasana (Hero Pose)
Learned: Asana Lab
See Manual Pages: 91, A-116, A-120
Where this can show up in class: Forward, Peak Pada, Afterward
This pose can be done in the following orientations: Seated.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | |||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Spine Crown |
Pelvis Sitz bones Shins Tops of feet Shoulders (drop them) |
Feet Shins |
Inner thighs Core (to keep you tall) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Block under butt Vajrasana Ardha Virasana |
Ardha Virasana Supta Virasana Krounchasana / Krancasana Bharadvajasana (I) Natarajasana Bhekasana Lolasana Trianga Mukhaikapada Paschimottanasana (for Ardha version) Vajrasana Viranchyasana (B) |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Quads Hip flexors Hip abductors |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Rolling calves out of way (hard on connective tissue) | Flatten calves and sit back |
| Knees open (up to hip distance ok) | Cue samana vayu; Krama back |
| Ankles roll out and toes turn in | Use support under butt |
| Leaning forward | Krama back |
| Doing instead | |