Hero pose is a simple, comfortable sitting position and the most special thing is that with only 3 to 5 minutes of sitting in this position, your body will feel the unexpected changes.
Hero Pose has the Sanskrit name Virasana. This is a seated yoga pose that helps stretch the quadriceps or quadriceps muscles. Virasana is very beneficial for adjusting the spine, helping to relieve back pain caused by sitting a lot or sitting in the wrong position. Hero Pose is a simple sitting position that is much more comfortable than cross-legged sitting, especially if you place an exercise block or a cushion under your butt.
Benefits of hero pose in yoga
Hero Pose stretches the quadriceps, helping to build flexibility in the knees, ankles, and thighs. In addition, if done correctly and regularly, the hero pose also brings benefits such as:
- Increase flexibility in hips, legs and knees
- Open hips
- Quadriceps stretch
- Strengthen the lower back
- Stretching the spine
- Improve digestive system health
- Improve blood circulation and relieve fatigue
- Increase leg strength
In particular, the hero pose is also a great position to adjust the body and find comfort when meditating. It allows the practitioner to strengthen the back and spine, while helping to expand the chest and increase lung capacity. This pose is also very beneficial for those suffering from fertility or sexual problems.
According to the share, many yogis have difficulty in sitting cross-legged or sitting in the lotus position due to the lack of flexibility in the hip area. If you are also in this situation, the hero move will be the perfect alternative that you can choose.
Detailed instructions on how to perform hero moves
Hero pose in yoga can help you overcome inner turmoil and achieve outer calm
- Start in a kneeling position with your feet flat on the mat.
- Keep your knees close together as you separate your feet to the sides. Feet should be about 45cm apart. This distance will vary slightly depending on the size of your feet, but you are essentially spreading your feet wide to make room for your butt to rest on the floor. Note that even though the feet are separate, the knees are still touching.
- Exhale and lower your butt to sit on the floor between your feet. Make sure you’re not sitting on your feet but between your feet with the tops of your feet on the floor
- The right foot should point straight back, neither inward nor outward.
- Place your hands on your thighs and hold the pose for a minute or more.
Note when performing the action
- Take the pose slowly, slowly to feel if you are tensing your quadriceps or have knee pain
- Distribute the weight evenly across the sitting bones and the upper parts of the foot pressed into the floor.
- If you have knee pain, try elevating your hips more by sitting on a yoga block or two to relieve pressure on your knees. If that doesn’t help, you can skip this pose. Everyone has different body characteristics and you have to find the position that works best for you.
- Positioning your feet in this pose can cause cramping. If you find yourself in this situation, curl your toes up and massage your feet to relieve the pain
Variations of Hero Pose in Yoga
Reclining Hero Pose – Advanced Variation of Hero Pose
As with other yoga poses, you can adjust this pose if you find it uncomfortable or increase the difficulty to access the pose more deeply:
- Place padding under the buttocks if needed. Or else, you can use yoga blocks or a blanket that folds and adjusts the height to your liking. You can also put a cushion under your ankle if it’s uncomfortable.
- If you have mastered it, you can switch to the lying hero pose (Supta Virasana). Lower your elbows and make sure your knees stay in the same position as you lie back.
Above is some basic information about hero pose in yoga. If you are still wondering whether you have practiced the correct technique, please download easyhealthylive.com immediately. easyhealthylive.com will help you connect with professional yoga teachers or you can join yoga classes at gyms & yoga in the easyhealthylive.com affiliate network. Experience the other benefits that easyhealthylive.com brings to you right now.
How to Do Hero Pose (Virasana) in Yoga https://www.verywellfit.com/hero-pos-virasana-3567134 Access date: 8/3/2021
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.