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Hero Pose Virasana

: 1 min

: 29 points

: 3 kcal

Benefits

Improves shoulder joint mobility
Improves posture awareness
Stretches the muscles around the ankle

Contraindications

Knee injuries

Technique

Kneel, move your feet apart and sit slowly on the floor between your heels, keeping your knees together. Interlace your fingers, turn your palms outward and reach your arms forward and overhead. Sit tall and breathe freely. Lower your arms, rise slightly, bring your feet together and sit back on your heels.

If It’s Difficult

1

Sit on a block or cushion between your heels if your knees or ankles feel cramped. Stop if you feel pain or discomfort.

Where It Appears

Yoga

Challenges

Hero Pose appears 2 times in yoga classes

Topic	Title	Time
Legs	Yoga for the Knees 25 min	25 min
Legs	Yoga for the Knees 30 min	30 min

Hero Pose appears 17 time in challenges

Topic	Title	Duration	Day
Whole body	Front Splits 5 wk Day: 34	5 wk	34
Whole body	Healthy Joints 4 wk Day: 25, 26, 27, 28	4 wk	25, 26, 27, 28
Beginners	Yoga for Beginners 3 wk Day: 1, 2, 3, 9	3 wk	1, 2, 3, 9
Whole body	Strong Arms 2 wk Day: 4	2 wk	4
Stress relief	Stress Relief 2 wk Day: 8	2 wk	8
Whole body	Front Splits 1 wk Day: 4, 7	1 wk	4, 7
Stress relief	Stress Relief 3 wk Day: 15	3 wk	15
Whole body	Front Splits 3 wk Day: 4, 7	3 wk	4, 7
Whole body	Strong Arms 3 wk Day: 11	3 wk	11
Health	Quit Drinking 1 wk Day: 5	1 wk	5
Whole body	Static Practice 3 wk Day: 8	3 wk	8
Back	Yoga for Scoliosis 3 wk Day: 6	3 wk	6
Stress relief	Inner Harmony 3 wk Day: 3	3 wk	3
Back	Healthy Neck 4 wk Day: 8, 26	4 wk	8, 26
Health	Headache Relief 1 wk Day: 7	1 wk	7
Back	Atlas Stands Tall 3 wk Day: 17	3 wk	17
Back	Atlas Stands Tall 4 wk Day: 17	4 wk	17

Exercise Details

Category

Seated Poses

Movement type

Static

Difficulty

For advanced practitioners

Duration

1 minute

Energy expenditure

3 kcal

Popularity

382 of 442

Where It Appears

Yoga

Challenges

Hero Pose appears 2 times in yoga classes

Class	Duration
Yoga for the Knees	25 min
Yoga for the Knees	30 min

Hero Pose appears 17 time in challenges

Topic	Title	Duration	Day
Whole body	Front Splits 5 wk Day: 34	5 wk	34
Whole body	Healthy Joints 4 wk Day: 25, 26, 27, 28	4 wk	25, 26, 27, 28
Beginners	Yoga for Beginners 3 wk Day: 1, 2, 3, 9	3 wk	1, 2, 3, 9
Whole body	Strong Arms 2 wk Day: 4	2 wk	4
Stress relief	Stress Relief 2 wk Day: 8	2 wk	8
Whole body	Front Splits 1 wk Day: 4, 7	1 wk	4, 7
Stress relief	Stress Relief 3 wk Day: 15	3 wk	15
Whole body	Front Splits 3 wk Day: 4, 7	3 wk	4, 7
Whole body	Strong Arms 3 wk Day: 11	3 wk	11
Health	Quit Drinking 1 wk Day: 5	1 wk	5
Whole body	Static Practice 3 wk Day: 8	3 wk	8
Back	Yoga for Scoliosis 3 wk Day: 6	3 wk	6
Stress relief	Inner Harmony 3 wk Day: 3	3 wk	3
Back	Healthy Neck 4 wk Day: 8, 26	4 wk	8, 26
Health	Headache Relief 1 wk Day: 7	1 wk	7
Back	Atlas Stands Tall 3 wk Day: 17	3 wk	17
Back	Atlas Stands Tall 4 wk Day: 17	4 wk	17

Reward

Flexibility

5

Endurance

6

Focus

7

Strength

3

Mobility

5

Balance

3