Hero Pose Virasana
Kneel with the knees together and the feet apart, then sit between the heels with the spine upright; the front of the thighs and the ankles stretch.
How to do it
Setup
Kneeling on a mat, knees together, feet a little wider than the hips, tops of the feet flat.
Steps
- Sit back between the heels, a block under the sit bones if the floor is far.
- Rest the hands on the thighs and lift the chest.
- Hold and breathe, then lean forward onto the hands to come out.
Common mistakes
Forcing the sit bones to the floor on stiff knees: sit on a block; pain in the knee means sit higher. Feet turned out with the heels in: point the toes straight back. Slumping the back: sit tall, the crown lifting.
Breathing
Slow and even through the hold.
