Virasana (Hero Pose)

Kneel upright on your mat, with your knees together and spread the feet about 18 inches apart.

Slightly wider your hips, pressing the tops of your feet on the floor.

Carefully sit with your buttocks down between your feet touching the heels. Your thighs will rest on your calves.

Sit up tall if your buttocks comfortably reach the floor without any strain in your joints.

Place hands on top of thighs just near to knees, palms facing down.

Now relax upper body and shoulders, spine should be straight and tall.

Hold this position for 30 sec.

Not distributing your weight evenly across your sit bones.

Not using your core effectively to support your lower back and improve your posture.

Breathing incorrectly.

Stretches the thighs, pelvis, knees, ankles, spine and hips.

Strengthens the arches.

Improves digestion and relieves gas.

Relieve menstrual cramps and symptoms of menopause.

Improves blood circulation.

Improves the functioning of the lungs.

Therapeutic for high blood pressure & Asthma.

Reduces swelling of the legs during second-trimester pregnancy.

Avoid from third trimester of pregnancy.

Avoid in case of piles and prolapsed uterus.

Avoid in case of heart issues.

Avoid in case of any knee & back injury or surgery.

Avoid if suffering from Arthritis.

Avoid f suffering from inflamed varicose veins.

Avoid if suffering from a headache.