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    Hero Pose (Virasana) with the practitioner seated between the feet, knees pointing forwards, spine upright.
    Teacher: Anna Ashby
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    Hero Pose (Virasana)

    A grounding seated pose that stretches the hips, thighs and ankles while encouraging an upright posture. Often used for meditation and breathing practices, Hero Pose can be adapted with props...

    Hero Pose, the At a Glance section should be:

    Category: Seated

    Difficulty: Beginner

    Sanskrit/Pronunciation: Virasana (veer-AH-suh-nuh)

    Main Focus: Thighs, Knees, Ankles, Hips

    Props: Yoga Brick, Rectangular Bolster, Yoga Blanket

    A grounding seated pose that stretches the hips, thighs and ankles while encouraging an upright posture. Often used for meditation and breathing practices, Hero Pose can be adapted with props to provide greater comfort and support.

    How to Practise
    1. Begin kneeling on your mat with your knees together and the tops of your feet resting on the floor.
    2. Separate your feet slightly wider than your hips, keeping your knees together.
    3. Slowly lower your hips towards the floor between your feet.
    4. Keep the tops of your feet pressing gently into the mat, with your toes pointing straight back.
    5. Sit tall through your spine and allow your shoulders to soften away from your ears.
    6. Rest your hands comfortably on your thighs and keep your chest open.
    7. Breathe slowly and steadily, staying for several breaths before gently lifting your hips to come out of the pose.
    Benefits
    • Stretches the thighs, knees and ankles
    • Encourages mobility through the lower body
    • Supports an upright seated posture
    • Creates a stable position for meditation and breathwork
    • Can help release tension through the legs after standing poses
    Modifications
    • Sit on a yoga brick between the feet to reduce pressure on the knees and ankles.
    • Place a rectangular bolster between the feet for a softer, more elevated seat.
    • Place a folded yoga blanket beneath the ankles or shins for extra cushioning.
    • Keep a little space between the knees if bringing them together feels uncomfortable.
    • Stay for a few breaths at first and gradually increase the time in the pose.

    Props to Support Hero Pose (Virasana)

    Yoga bricks, a rectangular bolster and a folded yoga blanket can make Hero Pose more comfortable and accessible. Elevating the hips reduces the amount of flexion required at the knees, while cushioning beneath the ankles or shins can provide extra support.

    Yogamatters Yoga Block
    Yoga Block
    £9.00
    Yogamatters Organic Cotton Yoga Blanket
    Organic Cotton Yoga Blanket
    £35.00
    Yogamatters Hemp Small Rectangular Buckwheat Bolster - Natural
    Hemp Small Rectangular Buckwheat Bolster - Natural
    £35.00