Virasana - The Hero Pose

Starting Position: Vajrasana

Concentration: on the whole body

Breath: coordinated with movement, normal breathing in the position

Repetitions: 3 times on each side

Practice: Sit in Vajrasana. Hands rest on the thighs and the body is relaxed. >Bring the left foot beside the right knee with the sole of the foot flat on the floor. Place the left elbow on the left knee and rest the chin in the hand. Right hand rests on the right thigh. Tuck the toes of the right foot under. The right knee remains in contact with the floor. Transfer the weight onto the right heel. Concentrate on a fixed point in front. >Breathing normally remain in this position for as long as comfortable. >Return to the starting position. >Repeat on the other side.

Benefits: This exercise increases the ability to concentrate. It has a strong calming effect and frees one from fears. Encourages a natural foot arch.

Caution: If there has been a recent injury to the foot, this exercise should be avoided.