Virasana
March 20th, 2009
Make sure you perform this position on a heavy, folded blanket. With this pose, you must start in a kneeling position, then gently separate your feet as you rest your butt on the blanket between your feet. Make sure you keep your knees together as you do this, and that you are sitting between your feet and not on them. Keep your feet straight and not turning outward or inward.
Try to stay in this position for a minute. As you practice, you can gradually extend your time in this position up to 5 minutes. You can come out of this position by using your hands to lift yourself up and then straighten your legs. Gently stretch your legs.
The hero pose is considered an excellent position for meditation.