How To Do: Hero Pose (Virasana)

ByFrancois

Targets: Quads, Ankles

Difficulty: Beginner

Type: Hip Opener

Hero Pose (Virasana) is a beginner seated pose that stretches your quads and improves your knee and ankle mobility. The pose might seem simple, but it requires a lot of focus and a strong foundation.

It is alternative to Locust Pose or Sukhasana when practicing your Yoga Breathing (Pranayama).

Hero pose restricts blood flow in the legs, this will give relief to tired and weary legs. And the fresh rush of blood will invigorate your legs muscles and joints.  

Unfortunately, physical hip structure is not the same for everyone.  Even some seasoned yogi will never be able to enter the full expression of the pose. Which poses are easier and which are more difficult will depend on if your hips want to rotate inward or outward.

How To Do Hero Pose (Virsasana):

Step-By-Step

  1. Start in an upright kneeling position with your hips above your knees and the tops of your feet flat on the floor.
  2. Keep your knees touching as you separate your feet to either side until there is enough space for your butt to rest on the mat.
  3. Exhale and lower your butt to sit between your feet. You can manually adjust your calves if they are in the way.
  4. If your butt doesn’t comfortably reach the floor, sit on a yoga block. This will give your hips extra support and ensure your feet is correctly aligned.
  5. Your feet pointing straight back and neutral. Don’t let them turn inward or outward or you’ll compromise your knee joint. Roll your thighs inward.
  6. Draw your navel in as you extend upward though the crown of your head.
  7. Lift the top of your sternum and widen you’re your shoulders. Roll your shoulders away from your ears. Rest your hands on your lap.
  8. Remain in the pose for 10 breaths, breathing deeply through the nose. This is an excellent opportunity to practice your Yoga Breathing (Pranyama).
  9. To exit the pose. Lean forwards and press your palms into the floor to lift your butt, cross your ankles beneath you and extend your legs forward into Staff Pose (Dandasana).

WARNING: Your knee is a very complex and delicate joint. The surrounding muscles support your knee but there are no actual muscles in the joint. So, if you feel any tension, pulling sensations or pain in your knee, immediately exit the pose. Try one or more of the described modifications or rather avoid the pose until your body is more conditioned.

Modifications for Hero Pose (Virasana):

  • You can use padding under your ankles if they are uncomfortable. You might have to sit on a Yoga block here to avoid your ankles hyperextending from the extra lift.
  • To relieve pressure on your ankles you can place a small, folded towel under each shin, also lift your seat with this modification to balance the pose.
  • If you are unable to sit on the floor, sit on a yoga block placed between your shins. Depending on your level of flexibility you might need two blocks. Raising your hips above the level of your knees will reduce the stress on your knees, hips, and back.

Variations of Hero Pose (Virasana):

  • If you feel very comfortable in the pose you can transition into Reclined Hero Pose (Supta Virasana).
  • As an alternative to Hero Pose you can do Thunderbolt Pose (Vairasana) with is very similar. The main difference is that your feet are together and pointing back in Thunderbolt Pose where is Hero Pose your heels are next to your hips with your butt on the floor.
  • You can very easily transition from Hero Pose into Gracious Pose (Bhadrasana) by simply separating your knees wider than your hips with your butt still on the floor.
  • Practicing Hero Pose with one leg to the front and one to the back will put less stress on your hips but your will enough hamstring flexibility in the front leg for this modification.
  • To deepen the stretch, you can hold your knees and pull back. Tuck your chin and lift your sternum. Hold for 5 breaths and let go of your knees without dropping your sternum.
  • Here is another good stretch to play with. Clasp your hands and extend them forward. Now turn your palms away from your torso and raise your arms overhead with your palms now facing the ceiling.

Tips For Beginners Practicing Hero Pose (Virasana):

  • Make sure to distribute your weight evenly between your sit bones and feet by pressing them into the floor.
  • Enter the pose slowly so you stop early if your experience any pain in your knee joints.
  • Your knees are deeply flexed in this pose so, exit the pose slowly to protect your knees.
  • Build the time you spend in the pose up gradually to avoid injury.
  • Keep pressing through the tops of your feet during the pose.
  • Make sure to keep your thighs rotating inward throughout the pose.

Beginner Mistakes When Practicing Hero Pose (Virasana):

  • Don’t force the pose to try and reach the floor. Progress slowly and with regular practice your range of motion will improve.
  • If you are sitting on a prop, make sure it is narrow enough, so your knees are not wider than your hips.
  • Don’t splay your feet out to the sides. Keep your feet in line with your shins to avoid your knees twisting.

Benefits Of Practicing Hero Pose (Virasana)

  • Hero Pose stretches your quads and ankles and helps to increase flexibility in your knee joints, thighs, and ankles.
  • It’s an effective pose to practice that will counter bad posture and improve your spinal alignment.
  • It strengthens your foot arches and improves the condition of flat feet.
  • The pose will relieve symptoms of fatigued and swollen legs.
  • Practicing Hero Pose will increase the range of motion in your hips.

Caution When Practicing Hero Pose (Virasana):

  • Take extra care of your knees in Hero Pose. It is ok to avoid the pose if you experience knee pain.
  • Make sure to use props if you experience any discomfort or pain in your knees.
  • Avoid the pose if you have a recent foot, ankle, or knee injury.
  • Always practice yoga with your bodies range of limits and abilities.

Preparatory Pose:

•     Childs Pose (Balasana)

•     Bound Angle Pose (Baddha Konasana)

Follow-Up Poses:

•     Lotus Pose (Padmasana)

•     Cat-Cow (Marjayasana)

•     Seated Forward Bend (Paschimottasana)

•     Reclining Bound Angle Pose (Supta Baddha Konasana)

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