Virasana

A basic, seated posture, Virasana or Hero Pose, is excellent for meditation. It is also a wonderful pose for keeping your knees mobile and healthy. Avoid Virasana if you have had a knee or ankle injury. “Veera” means man, hero, or chief and “asana “Means, thus English hero Pose.

Benefits:

Stretches the hips, thighs, knees, ankles and feet
Improves circulation and relieves tired legs
Strengthens foot arches, relieving flat feet
Improves digestion and relieves gas
Helps relieve the symptoms of menopause
Improves posture

Supta Virasana

Supta Virasana, or Reclining Hero's Pose, is the reclining variation of Virasana, a seated yoga pose, with the legs bent at the knees and the calves resting alongside the thighs, feet pointing backward. It is considered an intermediate pose that deeply stretches the back, legs, knees, hips and chest.

Supta virasana is a challenging pose and should not be performed by anyone who is uncomfortable sitting on his or her heels. In supta virasana, one sits on the floor between the heels, which causes a deeper stretch in the knees and ankles than seated virasana.

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