Hero Pose | Virasana

Hero Pose Instructions

1. Kneel on the floor with your knees together and your feet hip-width apart.
2. Sit back between your feet, place your hands on your thighs, and gaze forward.
3. Stay in hero pose for 30 seconds to 1 minute, or for as long as it feels comfortable.

Mindfulness Practice

Breathe deeply, relax, drop the shoulders down and back and lengthen the spine. Lift your chest, widen the collarbones and relax the face.

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Virasana Benefits

The hero pose stretches the quads, knees, and ankles, lengthens the spine, and calms the brain.

Contraindications

Knee or ankle injury.

Preparatory, Complementary and Follow-Up Poses

Start with child’s pose, extended puppy or bound angle pose and then progress to hero pose. Follow-up with lotus pose or camel pose.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Locust pose
Half moon pose
Side plank pose
Fish pose