Yoga pose of the week - Virasana or Hero pose or Saddle pose
The yoga pose of the week is Hero Pose, or Virasana, which is known as Saddle Pose in Yin Yoga. It is a lovely stretch after a walk or run, but it also works to release tension after long periods of sitting or working in other static postures. This yoga pose stretches the quadriceps, ankles, and pelvic girdle, and depending on the variation, can also affect the lower back and the entire chest. The Saddle pose has several different variations for different body types.
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How to do it?
1. Kneeling on a mat/blanket, sit down between your heels or onto a yoga block (a sofa cushion works too). If you feel a stretch in your ankles or thighs in this position, stay there. If you feel pain anywhere, extend one leg and perform the pose alternating between both sides of the body.
2. Place your palms on the floor behind you and lean your body weight into them. If it feels comfortable, let your head drop back and open the throat area. Stay here if needed.
3. Lower your forearms onto the mat/cushion or two stacks of books. Based on how your body feels, stay here if necessary.
4. Lie down on your back on the mat. Stay here if you wish.
5. Those whose body allows for a deeper stretch can bring one knee to the chest, holding onto the back of the knee or around the knee with their hands (as shown in the photo).
6. Stay in the pose as long as your body allows and needs, or as we do in our Yin Yoga classes: 2-5 minutes (repeat the same pose on both sides if you chose a variation where the legs were positioned differently).
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You will encounter this pose in Hatha, Vinyasa, Yin, and even partner and Acro yoga classes.
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You can find the class schedule HERE