Variations (2)
With Props (2)
Virasana with Arms Overhead
वीरासन ऊर्ध्व हस्तासन
Virasana with Arms Overhead stretches the quadriceps, ankles, and shoulders while promoting proper posture and opening the chest. It calms the mind and improves breathing capacity, making it a great pose for meditation and relaxation.
Anatomy Involved
Benefits
- Stretches quadriceps and ankles
- Improves posture
- Opens chest and shoulders
- Calms the mind
- Improves breathing capacity
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Knee injuries
- Ankle injuries
- Severe back pain
- Pregnancy (consult a doctor)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Place padding under the knees if needed for comfort
- 2Align the hips directly above or behind the knees
- 3Keep the spine long and the chest lifted
- 4Press the tops of the feet or toes firmly into the floor
- 5Engage the core to support the lower back
- 6Allow the hip joints to open gradually — never force
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Virasana with Arms Overhead stretches the quadriceps, ankles, and shoulders while promoting proper posture and opening the chest. It calms the mind and improves breathing capacity, making it a great pose for meditation and relaxation.
How to Practice
1. Begin in Vajrasana (Thunderbolt Pose).
2. Keep your knees together and separate your feet slightly wider than your hips.
3. Ensure your feet are outside of your hips.
4. Sit down between your heels. If this is uncomfortable, use a blanket or cushion under your buttocks.
5. Inhale, and raise your arms overhead, keeping them straight.
6 more steps remaining
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Frequently Asked Questions
Common questions about Virasana with Arms Overhead
What is Virasana with Arms Overhead?
Virasana with Arms Overhead stretches the quadriceps, ankles, and shoulders while promoting proper posture and opening the chest. It calms the mind and improves breathing capacity, making it a great pose for meditation and relaxation.
What are the benefits of Virasana with Arms Overhead?
Stretches quadriceps and ankles. Improves posture. Opens chest and shoulders. Calms the mind. Improves breathing capacity. Strengthens thighs and knees.
Who should avoid Virasana with Arms Overhead?
Avoid this pose if you have: Knee injuries, Ankle injuries, Severe back pain, Pregnancy (consult a doctor).
How many steps are in Virasana with Arms Overhead?
Virasana with Arms Overhead is practiced in 11 steps. Begin in Vajrasana (Thunderbolt Pose).
Is Virasana with Arms Overhead suitable for beginners?
Yes, Virasana with Arms Overhead is a beginner-friendly pose suitable for all levels.
What props are needed for Virasana with Arms Overhead?
You may use: blanket. Props make the pose more accessible and comfortable.
What poses should I do before Virasana with Arms Overhead?
Prepare with: Virasana, Bharmanasana (Table top pose), Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Virasana with Arms Overhead with other poses