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Featured Pose: Hero Pose (Virasana)

by Baxter and Nina

Hero pose is a very stable, centering seated position. Many people prefer this pose to Easy Sitting pose for meditation and breath practices because it is more comfortable for those with back, hip, or knee pain. And, like Easy Sitting Pose, it teaches good sitting posture and strengthens the back muscles needed to support your spine in a healthy position. It also stretches the front of your thighs, shins, and ankles, and is a good antidote legs that are tight or tired from walking, cycling, running, and other sports. The three variations make the pose accessible to almost everyone. 

Baxter prescribes this for:

• Weak spine or poor posture
• Stretching the fronts of your thighs, shins, or ankles
• Breath practice pose
• Meditation pose
• Preparation for Child’s pose and backbends
• Alternative to Easy Sitting pose  

Timing: If you are an experienced practitioner, you can hold the pose as long as you’re reasonably comfortable in it, although many people find that they can only stay comfortable for 10-20 minutes even when using props. If you are new to the practice, start by holding this pose 1-2 minutes, working up to longer holds over time. 

Cautions: This is a generally a safe pose, but do come out if your feet or legs start feeling numb or tingle. If you have knee pain in the pose and you’ve tried all four versions, try sitting on an even higher prop or practice Easy Sitting pose instead. And if you can’t get comfortable sitting on the ground for meditation or breath practice, sit on a chair instead, either with your feet on the floor tucked back under the chair.  

1. Classic Version

This version is for flexible people who can sit in the pose without a prop and maintain the natural curve of their lower spine. 

To set up for the pose, place a folded blanket crosswise on your mat. To come into the pose, kneel on the blanket, with your knees near front of blanket and your ankles and feet hanging off the back edge, the tops of your feet on the floor, and your toes pointing straight back. Position your legs so your knees are hips-distance apart but your shins a bit wider apart in back (wide enough your hips can fit between them). Then slowly lower your pelvis and bring your sitting bones onto the floor between your feet. If there is any pain in your hips, knees, or ankles, come up again and try a supported version instead. 

If needed, adjust your pelvis until your lower back is in its natural curve. Place your fingertips on the floor outside your hips, and press your hands into the floor as you lengthen up from your sitting bones to the crown of your head, creating an “inner lift.” Now, using your back and core muscles to maintain your inner lift, rest your hands on your knees, relax your should blades down, widen your collarbones, and align your head with your spine. Once you have settled in, keep your awareness on maintaining your inner lift. If you are meditating or doing a breath practice, you can start now. If not, bring your awareness to your breath. 

To come out of the pose, lift your hips up out of the pose and reach your hands forward to come into an all-fours position. From there, stretch one leg out behind you to release tension from it, and then repeat with the other leg.

2. On a Block

This version is for those with tight knees and/or front thigh muscles or those who have a rounded lower back in the classic version. It also may be more comfortable for longer sitting sessions. 

To come into the pose, as you kneel on the blanket place a block on its lowest or middle height (or even a stack of two blocks) sideways between your feet, so you’ll be able to rest both sitting bones on it. Then slowly lower your pelvis and bring your sitting bones onto the block. If there is any pain in your hips, thighs, knees, ankles, come up again and try a higher prop. Follow the instructions for the classic pose to find your inner lift. Once you are comfortable, follow the instructions for the classic version for alignment and focus. 

To come out of the pose, lift your hips first, remove the prop between your feet, and then come into an all-fours position. Then follow the instructions for the classic version for stretching your legs. 

3. On a Bolster 

This variation is for those who need (or want) a more comfortable and slightly higher prop than version 2. This is particularly good variation for staying in the pose for longer amounts of time. 

To set up for the pose, place a bolster lengthwise on your mat with your folded blanket in front of it. To come into the pose, kneel in front of the end of the bolster, so the bolster is between your ankles. Then slowly lower your pelvis and bring your sitting bones onto the bolster. If there is any pain in your hips, thighs, knees, ankles, come up again and try placing a block on lowest height under the front of the bolster. Follow the instructions for the classic pose to find your inner lift. Once you are comfortable, follow the instructions for the classic version for alignment and focus.

To come out of the pose, lift your hips first, remove the bolster between your feet, and then come into an all-fours position. Then follow the instructions for the classic version for stretching your legs.

4. With Blanket Stack

This version is for those who have stiff, tight, or painful ankles or can’t get comfortable in versions 2 or 3. 

To set up for the pose, stack 2, 3 or even more blankets on your mat. If you like to (or need to) sit on a block or bolster, place that on top of the blanket stack near its back edge. Then kneel on the blanket stack with your ankles at the very back edge of the blanket and your feet hanging off. Then lower your pelvis either onto the blanket stack or the prop between your ankles. If you have any pain in your ankles, try adding yet another blanket to your stack. Follow the instructions for the classic pose to find your inner lift. Once you are comfortable, follow the instructions for the classic version for alignment and focus.

To come out of the pose, lift your hips up, place your hands on the floor and move off the props and blanket stack onto the floor. Move all your blankets and props asides, and follow the instructions for the classic version for stretching your legs in the all-fours position

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