Hero Pose
Sanskrit Name: Virasana
Kneel on the floor (you can use a folded blanket or bolster to support your calves and thighs if needed), ensuring your thighs are perpendicular to the ground and your inner knees are touching. Separate your feet slightly wider than hip-width apart, with the tops of your feet flat against the floor. Slightly angle your big toes inward and press the tops of your feet firmly into the ground.
As you exhale, lower yourself back halfway while leaning your torso slightly forward. Use your thumbs to press into the backs of your knees, drawing the skin and muscles of your calves toward your heels before settling down between your feet.
If your buttocks cannot comfortably rest on the floor, elevate them with a block or a thick book placed between your feet, ensuring both sitting bones are evenly supported. Maintain about a thumb’s width of space between your inner heels and outer hips. Inwardly rotate your thighs and push the heads of your thigh bones into the ground using the bases of your palms. Next, position your hands in your lap, one on top of the other with palms facing up, or resting on your thighs with palms facing down.
Engage your shoulder blades against your back ribs and lift your sternum with pride. Broaden your collarbones and release your shoulder blades away from your ears. Lengthen your tailbone into the floor to stabilize the back of your torso.
Initially, hold this position for 30 seconds to 1 minute, gradually increasing your duration up to 5 minutes. To exit the pose, press your hands into the floor to lift your buttocks slightly higher than your heels. Cross your ankles beneath you, sit back onto your heels and onto the floor, then extend your legs in front of you. You might enjoy bouncing your knees up and down a few times on the floor.
Beginner Tips: It’s common for the inner parts of your feet to press more heavily into the floor than the outer sides. Use the bases of your palms pressing along the outer edges of your feet to gently guide the pinky-toe sides downwards.
To Deepen the Pose: Wrap your hands around your knees, extend your arms fully, and gently pull on your knees. Engage your shoulder blades with your back, lift your sternum, and lower your chin to your chest without straining your neck. Hold this position for 10 to 20 seconds. Then release your knees and return your head to a neutral position while maintaining the lift of your sternum.
Benefits:
Hero Pose offers a deep stretch for the quadriceps and ankles. It is ideal for pranayama and meditation practices, enhancing circulation in the legs and promoting mental calmness. Key benefits include relaxation, rejuvenation of the knees, and improved posture.
Key Points:
- Sit comfortably between the feet.
- Maintain an elongated spine.
- Keep your shoulders back and relaxed.
- Pay attention to your knees.
- If you experience discomfort in the knee, extend a leg or use a block between your feet for support.
Cautions:
Avoid this pose if you have any knee or ankle injuries.
Level: Beginner
Type: Seated Pose
Quality: Calming
