Hero Pose Virasana
Hero Pose Virasana Instructions
- Start by kneeling on the floor with your knees hip-width apart and your feet pointing straight back behind you.
- Place a folded blanket or cushion between your feet and sit back onto it.
- Slowly lower your buttocks down onto the floor, keeping your knees together and your feet pointing straight back.
- Place your hands on your thighs or on the floor beside your hips.
- Lengthen your spine and lift your chest, keeping your shoulders relaxed.
- Breathe deeply and hold the pose for 30 seconds to 1 minute.
- To release the pose, slowly lift your buttocks off the floor and come back onto your knees.
Hero Pose Virasana Form & Visual
Hero Pose Virasana Benefits
- Stretches the thighs, knees, and ankles
- Improves digestion and relieves gas and bloating
- Helps to reduce swelling in the legs and feet
- Strengthens the arches of the feet
- Improves posture and alignment of the spine
- Calms the mind and reduces stress and anxiety
Hero Pose Virasana Muscles Worked
Hero Pose Virasana Variations & Alternatives
- Low Lunge Virasana
- Extended Hero Pose Utthita Virasana
- Reclining Hero Pose Supta Virasana
- Half Hero Pose Ardha Virasana
- Revolved Hero Pose Parivrtta Virasana