Prenatal Yoga Poses | Virasana | Hero Pose

Asana (Sanskrit)

Virasana

Posture (English)

Hero Pose

Description / Explanation

• In a kneeling position, keep the knees together and spread the feet apart a foot
• Soles of the feet face up to the sky
• Lower your buttocks until it comes sitting onto the floor (or a block/bolster)
• If needed you can “roll” the calf muscle out
• Lengthen through the spine

Benefits

• Improves kidneys
• Eases leg discomfort
• Courageous and brave
• Improves circulation in feet
• Stretches quadriceps

Contraindications

Notes

As the belly grows the expectant mother may bring the legs apart to make room for the belly.