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Yoga Lily is at Yoga Lily.1 day ago
You clean the house every spring--what about your thoughts? Organize and de-clutter your mind and spring clean your thoughts.
Nice article for when things just get too much...
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Yoga Lily2 days ago
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Yoga Lily3 days ago
09:30 - Morning Flow Yoga (75mins) small group
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Yoga Lily
Yoga Lily4 days ago
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Yoga Lily6 days ago
and to the dads on their own who have to be mum too! – a helping hand is always appreciated 🙏😊

Virasana, Hero Pose

By Yoga Lily 2 years ago
Home  /  Kriyas & Meditation  /  Virasana, Hero Pose
Virasana, Hero Pose

How to do Virasana, Hero Pose

Yoga classes in Milton Keynes & Bletchley

Virasana – this kneeling seated pose stretches the front of the thighs and opens the ankle joints. As it reduces blood supply to the legs, it quiets sensations of the body, Some find it useful for meditation. When you come out of Hero Pose (Virasana), enjoy the rush of fresh blood to the knees.

1. Kneel on the floor with the feet wide apart and the knees as close together as possible. As you sit down between the feet, you may like to use your hands to roll the calf muscles outward and smooth down toward the heels so that the lower leg can snuggle more closely against the outer thigh. Have the tops of the feet on the floor. Your toes need to be pointed backward, never out to the sides, which would place the inner knee at risk. Have the thigh bones parallel. Hold the big toe of each foot with the thumb and index finger, and separate the big toe from the second toe. Continue down, spreading all of the toes apart and widening the soles of the feet.

Virasana-Hero-Pose-22. Let your sitting bones come easily to the floor. From this well grounded foundation, sit tall and draw the lower abdomen in toward the spine to get the sensation of the spine lengthening upward. Rest the backs of the hands on top of the knees, with the tip of the thumb and index fingers lightly touching. Gaze softly straight ahead, or with the eyes closed, Focus on the space between the eyebrows. Stay here for as long as you enjoy deepening into your own being.


Virasana, Hero Pose - 3a

3A. inhale and raise the hands above your head…

3. Once you wish to release from the pose, inhale and raise the hands above your head. With the arms stretching fully away, interlace the fingers and extend the palms toward the ceiling. This is Mountain Pose 2 (3A). When you release the arms, allowed the palms to rest lightly on the heels of the feet and fold the upper body forward, bringing the forehead to rest on the floor (3B). Then lift up and come to all fours.

Virasana, Hero Pose - 3b

3B. fold the upper body forward, bringing the forehead to rest on the floor…


Gaze: Tip of nose

Build-up Poses:

  • One leg Folded Forward Bend
  • Child Pose

Counter Poses:

  • Reclining Bound Angle Pose
  • Head Beyond the Knee Pose
  • Seated Staff Posture
  • East Stretch Posture


  • Bring the big toes together to sit on the heels
  • Place a Bolster or block under your sit bones
  • Widen the knees slightly
  • Have a folded blanket to pad under the inner ankles

Effect: Centering


Virasana, Hero Pose Counter Poses

In yoga we use a counter pose in a sequence; For example, a twist follows a backbend to “neutralise” the spine, or a forward bend follows a backbend to help lengthen the spine and calm the nervous system.

Reclining Bound Angle Pose, Supta Baddha Konasana as a counter pose

Reclining Bound Angle Pose, Supta Baddha Konasana


Janu Sirsasana, Head Beyond the Knee Pose

Head Beyond the Knee Pose, Janu Sirsasana



Seated Staff Posture, Dandasana



East Stretch Posture (purvottanasana)

  Kriyas & Meditation, Relaxation
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 Yoga Lily

  (96 articles)

Lily is an experienced certified yoga teacher, she teaches the traditional, relaxing and invigorating Yoga as practiced in Asia for thousands of years; it is a little more holistic in nature, meaning, it covers not just the physical aspects of yogic practice (like asanas or poses, mudras or locks), but also the breathing, meditation, mindfulness and restorative techniques sometimes lacking in the modern practice. Yoga is part of who she is, from practicing yoga in the parks of China as a child, to graduating from YogiYoga(China) Institute in 2007, Lily has loved helping and inspiring people ever since. You can help balance your mind and body to give a sense of wholeness and great happiness.