Hero Pose, or Virasana, is an intermediate yoga pose which focuses on improving the mobility of the knee joints as well as stretching the muscles of the thighs and the spine.
1.) Begin in tabletop position, on your hands and knees on your mat.
2.) Sit your glutes back to the mat, so your hips are resting between your feet.
3.) Breathe here for a few moments.
4.) To release from the pose, simply come back to tabletop position.
Hero Pose requires the knees to bend to their maximum level, improving the joint mobility and range of movements. Such a benefit prevents arthritic problems in the future.
Hero Pose stretches multiple muscles of the legs, especially the quadriceps muscles - the main muscles of the thigh. It is great to prepare yourself this way for more advanced poses.
Hero Pose lengthens and stretches the spine, supporting its natural, healthy posture. Its stabilizing structures are held in proper position and alignment.
Hero Pose, activating the Sacral Chakra and Pitta as well as the Root Chakra and Kapha, is a stimulating pose yet it does so to a precisely toned level. It ignites mental focus and determination in the practitioner but to a healthy degree.
Starting from the standard Hero Pose, bring one arm up and extend it next to your head. Bend it at the elbow so that the palm of the hand touches your back. Lift the second arm from the thigh. Thread the forearm under the upper arm so that the palm of this hand also touches the back. Keep moving the fingers of the hands towards each other until they meet. The rest of the pose stays the same. This variation offers a better stretch of the shoulders and a greater opening of the chest.
Starting from the standard Hero Pose, bend forward going from the hips level until you lay your torso on your thighs. Reach your arms forward, extended, until the spread fingers lightly touch the ground. March the spread fingers of both hands to one side of the legs and let the torso follow this movement. Keep the neck on the level of the spine, the eyes gazing after the leading arm. Enjoy this modified stretch and a twist.