To perform virasana, begin by kneeling on the floor. Allow the feet to be hip-width apart. Lower the body in order to place the buttocks on the floor in the space between the feet. Keep the spine erect and the neck and head straight. Place the hands on the knees. Alternatively, one may bring the hands over the head, interlocking the fingers and keeping the hands stretched above with the palms facing upward. Remain in the pose for at least 30 seconds.
Regular practice of virasana stimulates the muladhara (root) chakra. The muladhara is associated with abundance, balance, courage and feeling secure. A balanced muladhara chakra helps one stay connected.