Yogis Anonymous

Virasana: Hero's Pose

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Hero Pose Virasana

Intermediate

By

Ally Hamilton

Virasana, or hero's pose is a wonderful way to open the quadriceps, ankles, feet and spine. If you have any knee discomfort, please sit on a block or two!

Class details

Benefits

Stretches the thighs, quadriceps and ankles
Improves digestion/relieves gas

Key Alignment Points

Kneel on your mat with your knees touching, and open your ankles wider than your hips.
Sit your butt down between your heels.
If your butt does not reach the floor comfortably, and/or you experience discomfort in the knees, sit on a block or two.
Be on the tops of your feet with your toes pointing straight back.
Lengthen your spine and draw your navel in.

Contraindications

Knee or ankle injury

Ready to work it?

Here are some classes featuring Hero Pose.

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This is a mindful flow where the pace is sweet and steady and the focus is on the shoulders. We'll build some heat and open up across the chest, shoulders and whole front body, including the quadriceps. We'll engage the core and play with standing balance including crescent pose, and find our way into some twists. Two blocks, a strap and a blanket will be helpful!
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Good Morning Sunshine!

By Ekaette Ekong on Mar 23, 2022

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Stabilize Your Low Back

By Kate Duyn on Sep 14, 2021

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Release to Receive

By Ekaette Ekong on May 21, 2021

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This is an all-levels class where beginners are welcome and experienced yogis will also get a deep and mindful practice. Some poses will feel wonderful and others may bring up resistance. Resistance often happens when we approach a place where we carry tension, whether it's physical or emotional. Resistance is different from pain. If you experience pain, that is a signal to back off, use props or modify in order to find a variation of the pose that works for your body so you can breathe deeply. Resistance is the emotion that might creep up if you find yourself in a shape that offers you the opportunity to soften and unwind. Sometimes we're scared to let go. See if you can breathe deeply into any resistance and give your body the chance to release so you create the space to receive.
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We're Going Deep

By Ally Hamilton on Jan 10, 2021

Vinyasa Flow Intermediate

This is a slow flow/deep stretch class perfect for days when you have a moderate amount of energy but really want to open up. We build some nice heat early with Series A and C variations that include lots of extra love for the hips, hamstrings and quads and then we move into some really deep hip openers. Please have a block or two handy, or anything solid that you can use to "lift the floor up" for poses like reclined hero, where it might make more sense for you to stay upright. We do work hard on the front end, so I would not call this a gentle yoga class, but the end is all about deep release in the hips, and also release of stress and anxiety. Breathe deeply, friends, we'll get through it all together!