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How to Practice Hero Pose In Yoga
Hero Pose, or Virasana, is also used while practicing meditation or breath work.
By Leigh Weingus•
What Is Hero Pose in Yoga?
How to Do Hero Pose
Who Should and Should Not Do Hero Pose?
Hero Pose Modifications and Variations
Hero Pose (Virasana) Mistakes to Avoid
Tips to Keep In Mind When Doing Hero Pose
The Benefits of Adding Hero Pose to Your Yoga Practice
When thinking about popular yoga poses, Downward Dog, Child’s Pose, and Warrior 2 pose probably come to mind. While all of those postures are key in building strength and flexibility, Hero Pose (Virasana in Sanskrit) is another pose worth incorporating into your yoga practice, if you aren’t doing so already.
But what is Hero Pose, exactly, what benefits does it provide, and how can you master this seated, grounding pose? What modifications are available, and is there anyone who shouldn’t do Hero Pose? Here’s everything you need to know.
What Is Hero Pose in Yoga?
Hero pose, or Virasana in Sanskrit, is a seated yoga pose done in a kneeling position. Generally, the knees will be together with the feet apart, and your butt will rest between your thighs. A handful of variations and modifications can be done for Hero Pose, and like many poses in yoga, it can improve strength, flexibility, and posture. You can generally expect to stretch your thighs, knees, and ankles while doing Hero Pose.
![Kristin McGee demonstrates Hero Pose](https://res.cloudinary.com/peloton-cycle/image/fetch//https://images.ctfassets.net/6ilvqec50fal/1wRZ8NSjM5jgMFN8dWuerW/081d151d8379af484379c6a8f7f5e44e/Hero_pose_GIF.gif)
How to Do Hero Pose
According to Peloton Instructor Nico Sarani, one of the most important things to do before attempting Hero Pose is to warm up. This seated pose can be tough on certain joints, so a proper warmup that builds a little bit of heat will make Hero Pose easier on the body. Here’s a step-by-step guide to doing Hero Pose safely and effectively:
1. Start in a seated position with your legs out in front of you, then bend one knee—start with the right one—and sweep your right foot back to place it right next to your hips, Nico suggests. “This will make it so that your calf is positioned next to your thigh,” she says. “Then do the same thing on the other side.”
2. Straighten Your Spine. When done correctly, Hero Pose helps improve posture, so make sure that once you’re in it you maintain a long, straight spine. From there, place your hands on your thighs, palms facing up, and breathe deeply.
4. “Gently lift the hips a bit and move the flesh to the side before sitting back down between your calves,” she says. Nico says that rolling your calves out can help create more space for your thighs.
Who Should and Should Not Do Hero Pose?
Like most yoga poses, Hero Pose will be better for some people than others. If your yoga skill level is intermediate to advanced, regularly practicing Hero Pose will probably be beneficial for you. “Hero Pose can help lubricate the joints and help you gain more flexibility in the lower body,” Nico says. “It helps to lengthen the spine and open the upper frontal body. Plus, it’s grounding, making it a good pose for meditation or breathing practices.”
However, Nico warns, it’s important to already have some level of flexibility going into it, which is why it’s typically better for people who already have a regular yoga practice. “A certain flexibility is necessary to go into the full version of the pose,” Nico says. With that in mind, she emphasizes that you can modify this pose with blocks or blankets.
Hero Pose Modifications and Variations
If Hero Pose doesn’t feel good on your body, worry not—there are tons of variations and modifications worth trying. “Try using a block or two or a folded blanket under the hips,” Nico suggests. “Rolling up a blanket and placing it behind the knees can be helpful, too. If none of these work, I would suggest people just go into a simple kneeling position.”
As always, listen to your body, and back off if you feel any pain.
Hero Pose (Virasana) Mistakes to Avoid
One of the most common mistakes people make in Hero Pose, according to Nico, is getting into the pose too fast. “People also make the mistake of not watching what their body (or knees) tell them,” Nico says. For example, people will often push too far and hold the pose for too long, not noticing that their joints are screaming at them to stop. “I recommend holding Hero Pose for no more than 30-60 seconds at a time if you’re a beginner,” says Nico.
Slumping in this posture is another big mistake to steer clear of: One of the main benefits of Hero Pose is improved posture, so rounding your spine in this pose will defeat the purpose.
And if you notice any sharp pain in your knees or ankles, get out of the pose. Sharp pain is never a good thing, so if you ignore it, it will likely lead to an injury.
Tips to Keep In Mind When Doing Hero Pose
The number one tip Nico suggests keeping in mind? Watch your knees! Knees are easy to injure and difficult to heal, so if you notice any pain, either modify this pose or skip it completely.
To avoid knee pain in the first place, proper alignment is key. Make sure your knees aren’t bent out past your hips and use blocks or blankets under your knees, ankles, shins, sit bones, or anywhere else you need extra support. While it may be tempting to go at Hero Pose prop-free, some support is often better in getting the full benefits of this pose and avoiding injury.
The Benefits of Adding Hero Pose to Your Yoga Practice
Hero Pose comes with a handful of physical and mental health benefits. When done correctly, it can improve flexibility in the ankles, knees, and tops of the feet; which are parts of the body that can be difficult to stretch.
Like other yoga poses, the benefits of Hero Pose aren’t just physical. Adding this grounding pose to your practice can be a calming, meditative part of your yoga routine.
While Hero Pose may not be for everyone, most people can benefit from some version of this posture. So if you’re a beginner, make sure to keep blocks and blankets on hand and use them whenever you need them.
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This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.
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