KneelingBeginner
Hero Pose
Virasana
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About This Pose
Hero Pose (Virasana) is a classic kneeling posture that stretches the thighs, knees, and ankles while promoting excellent spinal alignment. This grounding pose calms the mind and is traditionally used for meditation and breathing practices. The position encourages natural spinal curves and builds postural awareness. Regular practice improves flexibility in the lower body joints, aids digestion, and develops the ability to sit comfortably for extended periods.
Step-by-Step Instructions
- 1
Kneel with knees together on floor
- 2
Separate feet slightly wider than hips
- 3
Lower hips to sit between heels
- 4
Place hands on thighs palms down
- 5
Lengthen spine and lift through crown
- 6
Relax shoulders and breathe steadily
Alignment Cues
- Sit between heels not on them
- Keep knees together or hip-width
- Lengthen spine from tailbone to crown
- Rest hands on thighs palms down
Benefits
- Stretches thighs and quadriceps
- Improves ankle flexibility
- Promotes excellent spinal alignment
- Calms mind for meditation
- Aids digestion after meals
- Builds postural awareness
Modifications
- Sit on block
Variations
- Reclined hero
Cautions & Contraindications
Cautions
- Support knees and ankles
Avoid this pose if you have:
- Knee injury
Quick Facts
Primary Focus
spineSecondary Focus
hips
Suggested Hold
45 seconds
Tags
kneelingseatedfoundation
Equipment
yoga mat
