Virasana
One
Vira means
a hero, warrior, champion. This sitting posture is done by keeping the knees
together, spreading the feet and resting them by the side of the hips.
Technique
1. Kneel on the floor. Keep the knees together and spread the
feet about 18 inches apart.
2. Rest the buttocks on the floor, but not the body on the feet.
The fees are kept by the side of the thighs, the inner side of each calf
touching the outer side of its respective thigh. Keep the toes pointing back
and touching the floor. Keep the wrists on the knees, palms facing up and join
the tips of the thumbs and forfingers. Keep the other finger extended. Stretch
the back erect.
3. Stay in this position as long as you can, with deep
breathing.
4. Then rest the palms on the knees for a while.
5. Now interlock the fingers and stretch the arm straight over
the head palms up.
6. Stay in this position for a minute with deep breathing.
7. Exhale, release the fingerlock, place the palms on the sole,
forward and rest the chin on the knees
8. Stay in this position for a minutes with normal breathing.
9. Inhale, the trunk up, bring the feet forward and relax.
10. If you find it difficult to perform the pose as described
above, my placing the feet one above the other and rest the buttocks on them.
Gradually move the toes further apart, separate the feet and bring them to rest
outside the thights. Then, in time the buttocks will res properly on the floor
and the body will not rest on the feet.
