How to Do the Virasana Hero with Yoga Blocks

Virasana, or hero pose, is a basic sitting posture in yoga often used for purposes of meditation. Some people find it difficult to get into this pose, so the use of yoga blocks can help those with limited flexibility enjoy the many benefits of this posture.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga mat
• Loose, comfortable clothing
• Yoga block

1. Take your position on the yoga mat, kneeling with your legs approximately a hips width apart.

2. Place the yoga block on the mat between the ankles.

3. Sit back on the block with your feet resting on the floor and your heels to either side of your hips.

4. Reposition the knees so they are close together, if not touching.

5. Place your hands back, one onto each foot, and press your toes into the mat so they are firmly grounded. Place your thumbs on your heels, keeping your fingers on your toes, and lightly press down.

6. Once your feet are grounded, move your hands to your calves and pull them out from under your thighs, giving you more room to move closer to the ground.

7. Let your hands fall naturally to your sides, making sure your back is straight and tall. Breathe.

Tips & Warnings

• This is a helpful posture for pregnant women up until their second trimester, as it reduces swelling in the legs.
• This posture stretches the thighs, knees and ankles while improving digestion, gas pains and some symptoms of menopause.
• If you suffer from ankle pain while performing this posture, place a rolled-up towel underneath your ankles before sitting back into the pose.
• Avoid this pose if you suffer from a knee or ankle injury unless you are practicing under the guidance of a certified yoga instructor.

Resources

• Hero Pose
• Yoga Journal
• Yoga Alliance

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