What is Adhomukha Virasana (Downward facing hero pose)
This asana is a variation of the classic pose, Virasana.
Vira means “hero” or “warrior” in Sanskrit, adho indicates “downward,” and mukha means “face.”
This is a very restful asana to practice since it pacifies the frontal brain, reducing stress, soothing the eyes and nerves, and calming the mind.
It also helps to rejuvenate you after a tiring day.
Benefits of Adhomukha Virasana
- Relieves breathlessness, dizziness, fatigue, and headaches
- Reduces high blood pressure
- Stretches and tones the spine, relieving pain in the back and neck
- Reduces acidity and flatulence
- Alleviates menstrual pain and depression associated with menstruation
Contraindications and Cautions
Do not practice this asana if you are incontinent.
If you have a migraine or a stress-related headache, wrap a crepe bandage around your eyes and forehead.
How to do Adhomukha Virasana (Step by Step Instructions)
- Place a bolster on the floor and put a rolled blanket on it.
- Kneel with the bolster between your knees.
- Place the second blanket across your calves and heels.
- Lower your buttocks onto the blanket.
- Place both palms on your knees, your feet close together.
- Imagine you are pulling your kidneys into your body.
- Pause for 30 seconds.