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Strike a Yoga Pose: Hero

The days around the 4th of July are usually all about fireworks and BBQs. Some of you are lucky enough to get some time off, so in between hanging out with your friends and family, try to get a few calm moments to yourself. This yoga pose always instills a sense of relaxation throughout my body and is a great stretch for your quads.


Sanskrit Name: Virasana or Supta Virasana
English Translation: Hero Pose or Sleeping Hero Pose
Also Called: Seated Hero or Reclined Hero
  • Place both knees on the floor and sit on your heels. If this is difficult, place a block between your feet and sit on it. If this is easy, don't use a block and sit in between your heels.
  • Try to work on bringing your toes close to your body (touch the arches around the curve of your little bum). Then work on drawing your knees together - if doing this hurts your knees, keep some space between them.
  • You want to feel a stretch in the front of your thighs, so if you are not feeling that, lean your torso back and place your elbows on the ground behind you. Stay here or lie all the way down onto your back, bringing your hands to your feet.
  • Whether you are seated or reclined, you can meditate or relax in this pose and hang out like this for a while. When you are ready to come out of it, just be sure to gently and slowly come back up to seated and straighten your legs so you don't injure your knees.
Join The Conversation
Fitness Fitness 10 years
LivNikki - I heard that when I was a kid too, but if this pose feels comfortable to you, I think it's totally fine. If it does hurt your knees to sit like this or lay back - DON'T do it at all. The ligaments in your knees could twist or tear to compensate for your inflexible muscles. You can place a block between your feet and sit on that to keep your hips above your knees.
LiviNikki LiviNikki 10 years
I remember when I was in gymnastics, they always told us to NEVER lay back in the "sleeping" position above. It was supposed to be really bad for your knees. I always thought it was quite comfortable, but stopped once I was warned. Anyone else ever heard this was bad for you?
intensebandgeek intensebandgeek 10 years
That sleeping pose is a GREAT stretch.
jen-n-juice jen-n-juice 10 years
love this one...can't always fully lay back, but when i can, it feels soooo good!
kevindineen kevindineen 10 years
it's actually not bad... once you realax yoru muscles & are lying on the ground it's quite nice.
JustSomeChick JustSomeChick 10 years
I came to say the same thing, tickintime! That makes my knees hurt just looking at it!
tickintime tickintime 10 years
Ouch! My body aches just looking at the picture. lol
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