Hero Pose

(Virasana)

How To Perform

Begin by coming onto your shins in a kneeling position.

• With your thighs perpendicular to the oor, touch your inner knees together.

• Open your feet slightly wider than your hips, keeping the tops of your feet at on the oor, pressing down evenly across the tops of both feet.

• As you exhale, sit back halfway and make any adjusts to your calves before gently sit fully back on your calf muscles.

• Sit down between your feet, resting your weight equally across both sit bones, allow your thighs to turn inward slightly.

• Sit up straight and draw your should blades rmly against your back ribs. Lay your hands on your thighs, as you lengthen through your spine to sit tall and breathe.

Benefits

• Increases exibility in the knees, ankles, and thighs.
• Teaches internal thigh rotation and helps to reduce tightness in the legs.
• Strengthens the arches of the feet.
• Improves posture and helps to relieve asthma.
• Brings a greater awareness of the entire body and how the breath moves through the torso, creating calmness and ease of mind.

Modifications

• If the pose places too much pressure on your knees, you can use a yoga block to help you, just set it down and sit on the edge of it.

• If your ankles need extra padding in the pose, place a blanket or rolled towel beneath each one before coming fully into the pose.

• You have the option to place your hands in a variety of positions and mudras while in Hero pose.