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Instructions. 1. Bring the knees to the floor with the knees together and the feet hip's width apart. Carefully sit back on your heels with the heels touching the outside of hips. Rest the hands on the knees with the palms facing up or down. 2. Press the lower legs down into the floor and reach the crown of the head up to lengthen the spine.
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Hero Pose or Virasana, where 'Vira' = 'Hero' and 'Asana' = 'Pose', is an intermediate level, sitting yoga pose, that is preferably practiced after Wide Hero Pose. Because some students may feel it challenging to join the knees together as in Hero Pose. So, for them, yoga teachers guide them to perform the Wide Hero Pose first and then the Hero Pose. Hero Pose (Virasana) is a relaxing pose for.
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Place a bolster lengthwise and at an angle between the legs of a reclined chair. Sit on a block or higher support if needed and lean back onto the bolster. You can allow your arms to fall open to the sides and rest your hands on props as needed or rest your hands on your legs. Eventually, when your body is ready, you can lower the back support.
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Firm your shoulder blades against the back ribs and lift the top of your sternum like a proud warrior. Widen the collarbones and release the shoulder blades away from the ears. Lengthen the tailbone into the floor to anchor the back torso. At first stay in this pose from 30 seconds to 1 minute. Gradually extend your stay up to 5 minutes.
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Hero Pose (Virasana) offers various benefits for knee pain, gout relief, flat feet correction, proper arch formation, heel pain, and calcaneal spurs, it's essential to practice this asana with proper alignment and under the guidance of a qualified yoga instructor, especially if you have any existing medical conditions or concerns.
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Basic Hero Pose. Start with at least two blankets and a block handy. Come to Bharmanasana (Tabletop Pose) on your yoga mat or other padded surface. Separate your knees about an inch, and separate your feet a little wider than hips-width apart. Reach your hands back and press them into your calf muscles.
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Hero Pose stretches and increases flexibility in the knees, ankles, and thighs. It teaches practitioners internal thigh rotation, and it also helps to reduce tightness in the legs. Additionally, the pose strengthens the arches of the feet. Because of the upright spinal alignment in the pose, Hero Pose improves posture and helps to relieves asthma.
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Step by step. To come into Hero pose or Virasana, begin in an all fours position on your hands and knees. Bring your knees closer together and separate your feet slightly wider than hip distance apart. Press the top of your feet down and slowly lower your hips back until eventually sitting on the mat (or props) between the heels.
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The Hero Pose is a sitting pose that is a common starting point for several other yoga poses. During the pose, the practitioner kneels and sits on the floor with lower legs to the sides of the body. It is used as a way to relax the body, allow for breathing exercises, and improve flexibility in the thighs, knees, and ankles.
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Hero Pose (Virasana) is a seated pose that is a great stretch for the quadriceps.Virasana is conducive to keeping your shoulders over your hips, which helps align the spine so that your back doesn't ache while you are sitting. This pose is actually easier and more comfortable for most people than sitting cross-legged, especially if you place a block under your butt.