The word “vira” is derived from a Sanskrit word meaning “hero” and “asana” meaning “posture” or “seat”.

Steps To Be Followed:

• Sit in vajrasana.
• Keep your knees together, slowly slide your feet apart keeping them hip width apart.
• Your toes pointing the wall behind and buttocks on the floor between your feet.
• Keep your spine straight, pull your shoulders slightly behind.
• Keep your palms on your thighs.
• Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
• Now get your palms beside your body, sit on your heels and relax in vajrasansa.

Benefits:

• It helps in stretching thighs, knees, ankles and feet.
• It helps in relieving leg pains.
• It helps in improving digestion.
• It helps in curing flatulence and bloating.
• It helps in alleviating hypertension and asthma.

Contra-Indications:

Ankle injuries, Knee injuries, Osteoarthritis of knees.

Disclaimer:- Please practice under the supervision of Yoga Teacher/ Yoga expert