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Hero Pose Virasana

: 1 min

: 29 score

: 3 kcal

Favorable effect

Increases mobility of the shoulder joints
Promotes good posture
Stimulates blood circulation in the pelvic area
Improves flexibility of the ankle joints

Contraindications

Knee injuries

Technique of execution

Lift yourself slightly up off the floor. Spread your feet out to the sides, and slowly lower your pelvis between your heels. Keep your knees together. Link your fingers together, and twist your palms inwards. Straighten your arms out in front of you, then raise them above your head. Align your arms, head, and torso. Breathe evenly. Then lower your hands. Lift yourself up again, and bring your feet back together. Sit back on your heels. Keep your back straight. Let your palms rest on your knees.

What to do if it does not work out, as in the video

1

If you are unable to lower your buttocks to the floor, trying to sit on a block or folded blanket.

2

If you experience any discomfort, please stop immediately.

Where can I meet

Lesson search

Challenges

Hero Pose occurs 2 times in ready-made lessons

Theme	Title	Time
Joints	Healthy Knees 25 min	25 min
Joints	Healthy Knees 30 min	30 min

Hero Pose occurs 15 times in ready-made courses

Theme	Title	Duration	Day
Split	Front split in 35 Days 5 w. Day: 34	5 w.	34
Joints	Healthy Joints in 28 Days 4 w. Day: 25, 26, 27, 28	4 w.	25, 26, 27, 28
Flexibility	Yoga Start in 21 Days 3 w. Day: 1, 2, 3, 9	3 w.	1, 2, 3, 9
Arms	Strong Arms in 14 Days 2 w. Day: 4	2 w.	4
Stress	Anti-Stress in 14 Days 2 w. Day: 8	2 w.	8
Split	Front split in 7 Days 1 w. Day: 4, 7	1 w.	4, 7
Stress	Anti-Stress in 21 Days 3 w. Day: 15	3 w.	15
Split	Front split in 21 Days 3 w. Day: 4, 7	3 w.	4, 7
Arms	Strong Arms in 21 Days 3 w. Day: 11	3 w.	11
Habits	Stop Drinking in 7 Days 1 w. Day: 5	1 w.	5
Energy	Static complex in 21 days 3 w. Day: 8	3 w.	8
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 6	3 w.	6
Harmony	Inner Harmony in 21 Days 3 w. Day: 3	3 w.	3
Neck	Healthy Neck in 28 Days 4 w. Day: 8, 26	4 w.	8, 26
Head	Relief from headache in 7 days 1 w. Day: 7	1 w.	7

Details of the exercise

Category

Seated Poses

Mechanics

Static

Complexity

For Advanced

Duration

1 minute

Energy consumption

3 kcal

Popularity

374 out of 442

Where can I meet

Lesson search

Challenges

Hero Pose occurs 2 times in ready-made lessons

Lesson	Duration
Healthy Knees	25 min
Healthy Knees	30 min

Hero Pose occurs 15 times in ready-made courses

Theme	Title	Duration	Day
Split	Front split in 35 Days 5 w. Day: 34	5 w.	34
Joints	Healthy Joints in 28 Days 4 w. Day: 25, 26, 27, 28	4 w.	25, 26, 27, 28
Flexibility	Yoga Start in 21 Days 3 w. Day: 1, 2, 3, 9	3 w.	1, 2, 3, 9
Arms	Strong Arms in 14 Days 2 w. Day: 4	2 w.	4
Stress	Anti-Stress in 14 Days 2 w. Day: 8	2 w.	8
Split	Front split in 7 Days 1 w. Day: 4, 7	1 w.	4, 7
Stress	Anti-Stress in 21 Days 3 w. Day: 15	3 w.	15
Split	Front split in 21 Days 3 w. Day: 4, 7	3 w.	4, 7
Arms	Strong Arms in 21 Days 3 w. Day: 11	3 w.	11
Habits	Stop Drinking in 7 Days 1 w. Day: 5	1 w.	5
Energy	Static complex in 21 days 3 w. Day: 8	3 w.	8
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 6	3 w.	6
Harmony	Inner Harmony in 21 Days 3 w. Day: 3	3 w.	3
Neck	Healthy Neck in 28 Days 4 w. Day: 8, 26	4 w.	8, 26
Head	Relief from headache in 7 days 1 w. Day: 7	1 w.	7

Reward

Flexibility

5

Stamina

6

Focus

7

Strength

3

Mobility

5

Balance

3