Recently one of my Patrons asked me to do a video about the foot position in Virasana. Ever the over achiever instead I did a whole video tutorial on how to do Hero Pose, Virasana. While perfect for beginners, there are also a few tips and tricks to make the the pose more comfortable. Hero Pose is a challenging seated yoga asana and it’s important to honor our bodies and find peace in the pose.
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How to do Hero Pose
Typically we come into Virasana from the hands and knees, so begin on all fours. Draw the knees in towards each other. Widen the space between the feet a little and then sit back. The pelvis resting on the floor, in the space between the ankles. The crown of the head is rising, and the feet are hugging the pelvis with the tops of the feet evenly on floor. The hands can rest on the knees, thighs, lap or heart center.
Now while it looks simple enough, when I teach how to do hero pose, the most common thing I hear is “ouch my knees”. If you have knee or hip replacement, this pose is NOT recommended. Perhaps try Vajrasana, thunderbolt pose, or its modifications. If there are no medical reasons for not doing the pose you can try modifying the pose by elevating the pelvis on a block, and/or widening the knees.
While the traditional alignment cues say the knees and inner thighs should touch, individual anatomy says no they don’t have to touch. Choose an alignment that works for YOUR body. Pain should never be something you have to endure in a yoga pose.
One other area that often gets overlooked in Hero Pose is the ankles and feet. The feet should be on the outside of the pelvis and parallel to one another. Toes pointing straight back. If you find you pain in the ankle/foot, have a space between the top of the ankle and the floor, or the feet turn outwards then offer your body some support. Roll a blanket up and place it under the ankles. You can also add more support for the body by again elevating the pelvis.
If after all these modifications your body still isn’t happy in the pose… skip it! Seriously. Just do a different pose. Not every pose is for every person. While personally, my body doesn’t like pigeon pose, it loves Hero pose. Work with your body not against it.
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Questions
- Can you sit comfortably in Hero Pose?
- How do you knees/ankles feel in this seated position?
- Are you more comfortable in pigeon than hero pose?
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Jenjen Balatico
I will definitely try this! I love the idea how you demonstrate it so well
Di Hickman
it’s one of my favorite poses, because it’s easy for me lol
Khushboo
This is really a helpful post to understand how to do this asana well. I will surely try it
Di Hickman
thanks! Enjoy it, let me know which variation works for you!
Clarice
Looks easy to follow! Can’t wait to try the Hero Pose. Thank you for sharing. As usual, appreciate the video.
Di Hickman
Thanks Clarice, enjoy!
Melanie
Wow I can’t believe how many yoga poses that there actually are out there. I will deffo have to try this one out x
Di Hickman
So many poses and combinations. But each pose also has modifications and variations.
Alvern
Great that you offer simple ways to achieve those difficult yoga poses as well as alternative ways and modifications for those with medical conditions or where they have problems with their knees.
Di Hickman
thanks, we are all different so good to give options
Lyosha
Never liked virasana, I often feel uncomfortable around my toes and always give extra time to position it properly. One more great tutorial, you are so good a teacher, very simple and clear explanation
Di Hickman
Thanks Lyosha. Could also be that your hips are open and so this pose is more challenging.
Viano
Interesting read. It’s funny how we used to do this as kids without even knowing it was some form of yoga. Unfortunately, I’m no longer as flexible so no, I can’t sit comfortably in it.
Di Hickman
Yes so true, lots of kids sit like this! Though many kids now are struggling also due to sedentary lifestyles
CA
I will try to try this tomorrow. I am had so many things to do for work lately. I hope this will help me relax a bit.
Di Hickman
For me it’s relaxing, for others not so much. Gotta go with your anatomy
MELANIE EDJOURIAN
It’s good that there are modifications for poses. You don’t want to have pain whilst doing yoga or problems getting up again.
Di Hickman
hahaha definitely don’t either of those!