View source for Virasana

{{short description|Kneeling posture in modern yoga}}
[[File:Virasana_Yoga-Asana_Nina-Mel.jpg|thumb|right|Virasana]]
{{Contains special characters|Indic}}
'''Virasana''' ({{langx|sa|वीरासन}}; [[IAST]]: ''vīrāsana'') or '''Hero Pose'''<ref>{{cite web | url=http://www.yogajournal.com/poses/490 | publisher=Yoga Journal |title=Hero Pose | access-date=15 November 2018}}</ref> is a kneeling [[asana]] in modern [[yoga as exercise]]. Medieval [[hatha yoga]] texts describe a cross-legged meditation asana under the same name. '''Supta Virasana''' is the reclining form of the pose; it provides a stronger stretch.
==Etymology and origins==
[[File:Kanphata yogi seated in Virasana (sahajasana) position (CBL In 16.10a) (cropped).jpg|thumb|upright|Virasana in the [[Mughal Empire|Mughal]] illustration to the treatise [[Bahr al-Hayat]], c. 1600-1605. [[Chester Beatty Library]]]]
The name comes from the Sanskrit words वीर ''vira'' meaning "hero", and आसन ''āsana'' meaning "posture" or "seat"; ''supta'' (सुप्त) means "reclined".<ref name="Sinha1996">{{cite book |last=Sinha |first=S. C. |title=Dictionary of Philosophy |url=https://books.google.com/books?id=-zzRvh1fRzEC&pg=PA18 |date=1 June 1996 |publisher=Anmol Publications |isbn=978-81-7041-293-9 |page=18}}</ref><ref>{{cite web |url=http://www.yogajournal.com/poses/790 |title=Reclining Hero Pose |publisher=[[Yoga Journal]] |access-date=22 January 2019}}</ref>
The name virasana is ancient, being found in the 8th century ''Patanjalayogashastravivarana'' (2.46-48) and the 13th century ''Vasishthasamhita'' (1.72), but in those texts the description is of a cross-legged meditation seat.{{sfn|Mallinson|Singleton|2017|pp=96, 105}} The modern kneeling pose is found in 20th century texts such as [[B. K. S. Iyengar|B.K.S. Iyengar's]] ''[[Light on Yoga]]'';{{sfn|Iyengar|1979||pages=123–125}} it is mentioned also in [[Ashtanga Vinyasa Yoga]] texts (e.g. Maehle 2011, who recommends it for lengthening the [[quadriceps]] muscle).<ref>{{cite book |last=Maehle |first=Gregor |title=Ashtanga Yoga: Practice and Philosophy |url=https://books.google.com/books?id=f9ygWu2xM3QC&pg=PA57 |year=2011 |publisher=New World Library |isbn=978-1-57731-986-3 |page=57}}</ref>
The yoga scholar [[Mark Singleton (yoga scholar)|Mark Singleton]] notes that a pose similar to Supta Virasana was described in [[Niels Bukh]]'s early 20th century Danish text ''Primitive Gymnastics''. [[Swami Kuvalayananda]] incorporated Supta Virasana into his system of exercises in the 1920s, from where it was taken up by the influential yoga teacher [[Tirumalai Krishnamacharya]].<ref name="Singleton 2011">{{cite web |last1=Singleton |first1=Mark |author-link=Mark Singleton (yoga scholar) |title=The Ancient & Modern Roots of Yoga |url=https://www.yogajournal.com/yoga-101/yoga-s-greater-truth |publisher=[[Yoga Journal]] |date=4 February 2011}}</ref>
==Description==
Virasana is a basic kneeling asana and the starting position for several forward and backwards bends and certain twists. Virasana may also be used as an alternative to other seated asanas such as the [[Lotus position|padmasana]] (lotus pose) for meditation. The pose is entered by kneeling down with the knees together, and separating the feet so that the buttocks can rest on the floor. Beginners may instead place one foot on top of the other and sit on them, or may place a cushion between the feet and sit on that to practice. The pose is one of the few that may be performed straight after eating.{{sfn|Iyengar|1979|pages=123–125}}
Virasana places the knees at risk of injury if hip extension and rotation are inadequate, in which case the pose requires support under the buttocks to allow the hips to extend. The pose should be avoided if there is any existing knee injury.<ref name="KappmeierAmbrosini2006"/><ref name="ClennellIyengar2007">{{cite book |last1=Clennell |first1=Bobby |last2=Iyengar |first2=Geeta S. |author2-link=Geeta Iyengar |title=The Woman's Yoga Book: Asana and Pranayama for All Phases of the Menstrual Cycle|url=https://books.google.com/books?id=5NGg4aCXkCMC&pg=PA105 |date=25 April 2007 |publisher=[[Rodmell Press]]|isbn=978-1-930485-18-1|page=105}}</ref>{{sfn|Kaminoff|Matthews|2012|pp=168-169}}
==Variations==
[[File:Marguerite Agniel in Supta Virasana.jpg|thumb|Early usage: health and beauty guru [[Marguerite Agniel]] in Supta Virasana. Studio photograph by [[John de Mirjian]], c. 1928]]
Adho Mukha Virasana (downward facing hero pose) has the body stretching forward and down, the hands reaching forward to the ground.<ref>{{cite web | url=http://www.yogaartandscience.com/poses/restpos/suptavira/suptavira.html | title=Witold Fitz-Simon - Supta Virasana | access-date=8 November 2019}}</ref> It is a good counterpose following chest opening asanas. In addition, it can also be used as a recovery position throughout a challenging sequence. Therapeutic applications include releasing the spine, helping to alleviate lower back pain, and shoulder opening <ref>{{cite web | url=https://yogaselection.com/adho-mukha-virasana/ | title=Adho Mukha Virasana | access-date=27 May 2020}}</ref>
Supta Virasana (reclining hero pose) has the body reclining on the back, the hands either beside the thighs or stretched over the head.<ref>[http://www.yogajournal.com/poses/790 Reclining Hero Pose]. ''[[Yoga Journal]]''. Retrieved on 2011-03-13.</ref>{{sfn|Iyengar|1979|pages=123–125}}
Eka Pada Supta Virasana (One-Legged Reclining Hero Pose) or Ardha Supta Virasana (Half Reclined Hero Pose<ref name="KappmeierAmbrosini2006">{{cite book |last1=Kappmeier |first1=Kathy Lee |last2=Ambrosini |first2=Diane M. |title=Instructing hatha yoga |url=https://books.google.com/books?id=K5WaYzBYypkC&pg=PA250 |year=2006 |publisher=Human Kinetics |isbn=978-0-7360-5209-2 |page=250}}</ref>) has one leg folded under the body while the other is being stretched.<ref>{{cite journal |title=Eka Pada Supta Virasana |journal=[[Yoga Journal]] |url=https://books.google.com/books?id=vOsDAAAAMBAJ&pg=PA99 |date=May 1989 |page=99 |issn=0191-0965}}</ref>
''[[Light on Yoga]]'' shows Yogadandasana as a variant of Virasana, one bent leg being rotated inwards until the foot supports the armpit on the same side.{{sfn|Iyengar|1979|pages=340–343}}
==See also==
* [[List of asanas]]
* [[Simhasana]], Lion pose, which has the legs in Virasana
* [[Vajrasana (yoga)|Vajrasana]], Thunderbolt pose, another kneeling asana
==References==
{{reflist|28em}}
==Sources==
* {{cite book | last=Iyengar | first=B. K. S. | author-link=B. K. S. Iyengar | year=1979 | orig-year=1966 | title=[[Light on Yoga|Light on Yoga: Yoga Dipika]] | publisher=Thorsons |isbn=978-1855381667 }}
* {{cite book | last1=Kaminoff | first1=Leslie | author1-link=Leslie Kaminoff  |last2=Matthews |first2=Amy | title=Yoga Anatomy | year=2012 | publisher=The Breath Trust | isbn=978-0-7360-6278-7 | url=https://books.google.com/books?id=LxNrxZ4navgC&q=Terminology%20Note&pg=PA39 }}
* {{cite book | last1=Mallinson | first1=James |author-link=James Mallinson (author) |last2=Singleton |first2=Mark |author2-link=Mark Singleton (yoga scholar) | title=[[Roots of Yoga]] | publisher=Penguin Books | year=2017 | isbn=978-0-241-25304-5 | oclc=928480104 }}
{{Asana}}
{{Yoga as exercise}}
{{Hatha yoga}}
{{DEFAULTSORT:Virasana}}
[[Category:Buddhist meditation]]
[[Category:Sitting asanas]]
[[Category:Kneeling asanas]]
[[Category:Medieval Hatha Yoga asanas]]
[[it:Virasana]]