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Seated Hero Pose Vikasita virasana

: 1 min

: 29 score

: 4 kcal

Favorable effect

Promotes good posture
Improves mobility of the hip joints
Stimulates blood circulation in the legs
Improves mobility of the ankle joints
Improves mobility of the leg joints

Contraindications

Varicose veins

Knee injuries

Technique of execution

Come up slightly onto your knees. Place your feet wide apart. Slowly bring your pelvis down to the floor, between your feet. Rest your hands on your knees. Join your thumbs and index fingers. Keep your back straight. Breathe evenly. Bring your hands down to the floor. Lift yourself up slightly. Sit back on your heels

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 without strain, try sitting on a block or folded blanket.

2

In case of any discomfort, please stop immediately.

Where can I meet

Lesson search

Challenges

Seated Hero Pose occurs 7 times in ready-made lessons

Theme	Title	Time
Pregnancy	Prenatal Yoga 15 min	15 min
Energy	Tibetan gymnastics 60 min	60 min
Joints	Yoga for Feet and Ankles 45 min	45 min
Joints	Yoga for Feet and Ankles 65 min	65 min
Joints	Yoga for Feet and Ankles 90 min	90 min
Focus	Yoga for ADHD 60 min	60 min
Focus	Yoga for ADHD 90 min	90 min

Seated Hero Pose occurs 17 times in ready-made courses

Theme	Title	Duration	Day
Joints	Healthy Joints in 28 Days 4 w. Day: 5, 10, 17	4 w.	5, 10, 17
Flexibility	Yoga Start in 21 Days 3 w. Day: 7	3 w.	7
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 17	4 w.	17
Split	Side split in 14 Days 2 w. Day: 1	2 w.	1
Split	Side split in 21 Days 3 w. Day: 8	3 w.	8
Stress	Release from anxiety in 21 days 3 w. Day: 11	3 w.	11
Split	Front split in 28 Days 4 w. Day: 8, 10, 16	4 w.	8, 10, 16
Split	Side split in 28 days 4 w. Day: 13	4 w.	13
Split	Side split in 35 days 5 w. Day: 29	5 w.	29
Joints	Hip Opening in 14 Days 2 w. Day: 5, 9	2 w.	5, 9
Harmony	Inner Harmony in 21 Days 3 w. Day: 5	3 w.	5
Neck	Healthy Neck in 7 Days 1 w. Day: 4	1 w.	4
Shoulders	Atlas Shrugged in 28 Days 4 w. Day: 22	4 w.	22
Harmony	Formula of Calmness in 7 Days 1 w. Day: 3, 4	1 w.	3, 4
Harmony	Formula of Calmness in 14 Days 2 w. Day: 3, 4, 13	2 w.	3, 4, 13
Harmony	Formula of Calmness in 21 Days 3 w. Day: 3, 4, 13	3 w.	3, 4, 13
Harmony	Formula of Calmness in 28 Days 4 w. Day: 3, 4, 13, 22	4 w.	3, 4, 13, 22

Details of the exercise

Category

Seated Poses

Mechanics

Static

Complexity

For Advanced

Duration

1 minute

Energy consumption

4 kcal

Popularity

363 out of 441

Where can I meet

Lesson search

Challenges

Seated Hero Pose occurs 7 times in ready-made lessons

Lesson	Duration
Prenatal Yoga	15 min
Tibetan gymnastics	60 min
Yoga for Feet and Ankles	45 min
Yoga for Feet and Ankles	65 min
Yoga for Feet and Ankles	90 min
Yoga for ADHD	60 min
Yoga for ADHD	90 min

Seated Hero Pose occurs 17 times in ready-made courses

Theme	Title	Duration	Day
Joints	Healthy Joints in 28 Days 4 w. Day: 5, 10, 17	4 w.	5, 10, 17
Flexibility	Yoga Start in 21 Days 3 w. Day: 7	3 w.	7
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 17	4 w.	17
Split	Side split in 14 Days 2 w. Day: 1	2 w.	1
Split	Side split in 21 Days 3 w. Day: 8	3 w.	8
Stress	Release from anxiety in 21 days 3 w. Day: 11	3 w.	11
Split	Front split in 28 Days 4 w. Day: 8, 10, 16	4 w.	8, 10, 16
Split	Side split in 28 days 4 w. Day: 13	4 w.	13
Split	Side split in 35 days 5 w. Day: 29	5 w.	29
Joints	Hip Opening in 14 Days 2 w. Day: 5, 9	2 w.	5, 9
Harmony	Inner Harmony in 21 Days 3 w. Day: 5	3 w.	5
Neck	Healthy Neck in 7 Days 1 w. Day: 4	1 w.	4
Shoulders	Atlas Shrugged in 28 Days 4 w. Day: 22	4 w.	22
Harmony	Formula of Calmness in 7 Days 1 w. Day: 3, 4	1 w.	3, 4
Harmony	Formula of Calmness in 14 Days 2 w. Day: 3, 4, 13	2 w.	3, 4, 13
Harmony	Formula of Calmness in 21 Days 3 w. Day: 3, 4, 13	3 w.	3, 4, 13
Harmony	Formula of Calmness in 28 Days 4 w. Day: 3, 4, 13, 22	4 w.	3, 4, 13, 22

Reward

Flexibility

8

Stamina

3

Focus

6

Strength

1

Mobility

7

Balance

4