Virasana, or Hero Pose, is a kneeling seated posture with the pelvis supported between the feet. Props are often necessary so the knees and ankles remain comfortable and the spine can stay upright.
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Preparation
Place a folded blanket beneath the knees and keep one or more blocks nearby. Move the ankles gently and begin from hands and knees.
Steps
- Kneel with the knees comfortably close and the feet slightly wider.
- Point the toes back without forcing the ankles flat.
- Place a block or bolster between the feet.
- Lower the pelvis onto the support.
- Adjust the calf muscles outward with the hands if needed.
- Rest the hands on the thighs and keep the spine upright.
- Exit by leaning forward onto the hands and straightening the legs gradually.
Modifications
- Increase the height beneath the pelvis.
- Place a folded blanket beneath the ankles.
- Keep the knees farther apart.
- Practise from a chair with the feet parallel.
- Use a short hold and repeat rather than remaining for a long time.
Common mistakes
- Sitting between the feet without enough support.
- Allowing the feet to turn sharply outward.
- Forcing the knees together.
- Remaining after numbness begins.
Practice limits
Leave the pose when there is sharp discomfort, tingling, numbness or pressure inside the knees or ankles. Increase the support or choose a chair. Learn reclining Hero Pose from a qualified yoga teacher.
I’m really want to get to the basics of the yoga poses. The different mudras and asanas interest me. What asanas may you suggest?
i usually do it while working from home.in my laptop. I have placed the laptop at a perfect eye level and distance. But how long should I do this for? Does it have a side effect if done for longer durations?
there is not any side effect of virasana the hero pose, you can do it as long as you can, but if your body feels uncomfortable you can change the position.