Hero Pose

Virasana

Kneel with your feet beside your hips and sit between them. Unlike Thunderbolt Pose, the hips sit between rather than on the heels. Use a block if the floor is too far away.

vira (hero) → Hero Pose.

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Movement guidance

Preparation
Kneel with your feet beside your hips and prepare a block to sit on.
Entry and alignment
Keep your thighs parallel and sit on a block or the floor between your feet. Do not twist your knees to sit lower.
Hold and breathe
Do not spread your knees or twist your ankles to lower your hips. Keep breathing comfortably without holding your breath.
Exit and next movement
Use your hands for support, lift your hips first and release your legs forward one at a time.