Adhomukha Virasana (Downward facing hero pose) – 5 Benefits

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

  1. Relieves breathlessness, dizziness, fatigue, and headaches
  2. Reduces high blood pressure
  3. Stretches and tones the spine, relieving pain in the back and neck
  4. Reduces acidity and flatulence
  5. 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)

Step 1

  • 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.
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