Veerasana (hero's pose)

• Sit in vajrasana.
• Raise the right knee and place the right foot flat on the floor beside the inside of the left knee.
• Put the right elbow on the right knee and rest the chin on the palm of the right hand.
• Rest the left palm on the left knee.
• Close the eyes and relax.
• Keep the body completely motionless and the spine and head straight.
• Hold for some time, then release the pose and relax the knees.
• Repeat with the left foot placed beside the right knee.

Breathing:  Slow, deep breathing, feeling that the energy synchronized with the breath is flowing in and out of bhrumadhya, the eyebrow centre.

Duration:  Practise for a minimum of two minutes. Repeat on the other side with the left elbow on the left knee.

Awareness:  Physical -on keeping the head and spine straight, on the sense of balance, and on the breath. Spiritual - on ajna chakra.

Benefits:  This asana balances the mind, increases the power of concentration, allows more awareness of the unconscious realms and induces physical and mental relaxation quickly. The thinking process beco1nes very clear and precise. It is useful for those who think too 1nuch or who have disturbed or uncontrollable thoughts. It is very good for the kidneys, liver, reproductive and abdominal organs.

Note:  Veerasana is also known as the thinker's or philosopher's pose.

Variation  1:  This asana may also be practised by sitting on the heel so that it stimulates mooladhara chakra.

Variation  2:  Sit on the heels in vajrasana.

Place the right foot on top of the left thigh as in the half lotus posture. The foot should come up on the thigh as near to the lower abdomen as is comfortable, and the right knee should rest on the floor.

Relax the whole body.

Slowly rise onto the knees, using the hands and left leg as levers and the right knee as a support.

The movement should be controlled without any jerking.

Place the palms together in front of the chest at the heart centre in the prayer position.

Straighten the spine.

When balanced, raise the hands above the head, keeping the palms together and the fingers pointing upward.

Hold the final position for as long as is comfortable.

Bring the hands back to the heart centre, feel the balance, then gently and evenly lower the body down to the floor.

Repeat with the left foot on top of the right thigh. Practise up to 3 times on each side.

Breathing:  Inhale while raising the body from the floor.

Breathe normally in the final position.

Exhale while lowering the body.

Awareness:  Physical - on maintaining balance and steadiness in the upright position.

Spiritual - on swadhisthana chakra.

Contra-indications:  Variation  2  should not be performed by people with weakness in the knees or inflammatory conditions such as arthritis, osteoarthritis, etc.

Benefits:  This is a preliminary balancing pose which aids in stabilizing the nervous system.