Yoga Pose: Virasana (Hero Pose)

In Health and Wellness, Uncategorized by Matty Byloos5 Comments

Yoga Pose: Virasana (Hero Pose)
by Kerrie Cason
Vira = Man, Hero
Asana = Posture

Virasana (Hero Pose) Description:

Kneel on the floor; your knees should be touching. With the tops of your feet flat underneath you, separate them so they rest on either side of your hips. Inhale, allow yourself to elongate the spine, let your shoulders fall away from your ears. Exhale; start to sit down between your ankles. Before you fully rest your buttocks on the floor, take a moment to slide the calf muscles towards your heels. This will enable you to be more comfortable in the pose.

Your sit bones should be resting on the floor. If this is not available to you, then place a block or a blanket under them. Be sure to press evenly through the tops of your feet. Check to see that your buttocks are fully supported. Inhale to grow tall once more. Use your exhale to settle into the posture, bringing the shoulder blades onto your back and lift up with your sternum. Rest your palms on the tops of your knees. Palms face-up will allow you to receive more energy, and palms face-down will provide a more grounding energy.

Close your eyes and breathe. As you inhale, feel the breath move down your spine towards the tailbone. As you exhale, feel the breath moving up the front of your body, clearing space for new prana (life force) to take seed. Try to make each inhale as long as your exhale, holding for a moment at the top and bottom of each breath you create.

When you’re ready, open your eyes and lean forward, bringing the palms of your hands onto the floor. Crossing your ankles behind you, sit back once more and bring your legs forward. Slowly bend one knee at a time. When you’re ready, come up to stand at the top of your mat in Tadasana.

Virasana (Hero Pose) Benefits:

– Aids in digestion
– Stretches the thighs and ankles
– Relieves symptoms of gas
– Beneficial for high blood pressure
– Stretches the knees

Virasana (Hero Pose) Risks:

– Ankles
– Knees

Virasana (Hero Pose) Contraindications: (Risks that make this posture inadvisable)

– Quadriceps (If Injured)
– Knee Injury

Yoga Pose Instruction for Green Eggs and Planet, by Kerrie Cason

Balasana (Child’s Pose)
Tadasana(Mountain Pose)

Click to Learn More About Kerrie Cason, Easy Ways to Go Green Yoga Instructor.

Copyright 2008 Easy Ways to Go Green, Kerrie Cason


  1. Pingback: Yoga Pose: Balasana (Child's Pose) | Balasana Yoga Pose Instruction | Easy Ways to Go Green

  2. Pingback: Yoga Pose: Virasana (Hero Pose) | Virasana Yoga Pose Instruction … « Yoga Bin Blog

  3. Thanks for the detailed instructions. I have digestive problems and slightly elevated blood pressure so will certainly try this out.

    Once again, thanks for this article.

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