Hero Pose - Virasana - Foundations of Yoga

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Yoga workshop! Learn the foundations of Hero Pose - or Virasana with Yoga With Adriene! Learn this delicate but powerful seated pose with at-home supports. No fancy yoga props needed. Learn to self adjust and use props intuitively and mindfully. Hero is a great stretch for the legs and feet. It can ground and calm the body with regular practice and help with digestion and bloating. Learn to explore a posture in a way that feels good. Avoid this posture if you have injury in the knee or ankle.
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❤️ WELCOME to the Yoga With Adriene RU-vid channel! Our mission is to connect as many people as possible through high-quality free yoga videos. We welcome all levels, all bodies, all genders, all souls! SUBSCRIBE to the channel and join our global movement! ❤️
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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.

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2 окт 2024

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Комментарии : 257

@MissVindicat 7 месяцев назад

As a child I used to do this and then lie on my back. Somehow I though I might still be able to do that. Well, nope. Haha!

@zuriwilson-seymore8939 7 месяцев назад

Blessed Beloved Beauties! Admire Day - 15 is a unique experience for me. It's my first time participating in a foundational video. There was a lot of pressure on my ankles, yet a great stretch. I should've brought towels to class as recommended. I only used a block as a prop. Now, I'm ready for my run. Best wishes, everyone! 🦋❤️🦋

@angellestone9160 7 месяцев назад

Me too.

@FreyaHatfield Месяц назад

Attract day 28🎉 thank you, Adriene, for this practice, I needed hero pose today. 💖🧘🏼‍♀️🙏🏻

@FreyaHatfield 7 месяцев назад

Admire day 15🎉 I love learning individual poses, and the various m ways you can do them, it helps me grow and understand yoga that bit more, and to understand what works best for me at this point in my yoga practice. Thank you, Adriene, for sharing your knowledge you are a hero to so many of us who show up on our mats for your videos. X💖🧘🏼‍♀️🙏

@camillebrooks3527 Месяц назад

Thanks much, Adriene. This practice helps us to focus and meditate. Great medicine for me. Love ❤️. Namaste 🙏 ❤❤❤

@TheClarkeh 7 месяцев назад

Admire Day 15 🙏 15/02/2024 Heroes ... everyone of us in our own lives 🙏

@GaviaArctica382 7 месяцев назад

Thank you for this! I have ridiculously tight knees and even with one book and blanket I couldn't get even near the posture. Then when Adriene said to use another block I went "hmmm..." and took a big pile of books. And suddenly I was able to do it, no pain, just stretch. I feel accomplished!

@11TheLittleReader11 7 месяцев назад

Still bobbing along one day behind on my Admire calendar! And wow, what a beautiful practice it was. Nobody explains yoga like Adriene. Thank you, yoga queen. ♥

@HerWealthHerself 7 месяцев назад

I've always avoided this pose in classes, thinking it was out of my range. 15 minutes with Adriene and I'm finally a proud hero. The towels and block explanation were perfect, Thank you 🙏💛

@shadowgod999 7 месяцев назад

Me too! 2 towels and 2 blocks - but I finally found some softness and release! Thank you Adriene!

@john_coleman 2 года назад

Bro this is legit. Nobody explains poses like this. Thank you

@kelsblu 7 месяцев назад

February 2024 Keep going 🎉

@ani747gm 7 месяцев назад

My knees were fine but my feet started to fall asleep....any suggestions?

@lilkob239 7 месяцев назад

Admire💝 - February 2024 I admire how I am constantly trying to better myself each day in a way that serves me. This practice really allowed me to tend to myself and listen to my inner workings in order to serve serve my being, making adjustments so as to protect my knees that were beginning to feel slightly strained without the support. This felt empowering and like a strong metaphor for these crazy times! In my little zen, getaway retreat in deepest darkest Cornwall, listening to the rain fall outside, now ready and inspired to explore a practice of mine that is going to serve my current energy and inner child - headstand! Looking forward to flipping my world upside down! Time to curate some positive, cosy internal energy with a shifted perspective. Namaste friends🙏✨💓 xx

@ChristinaRichards 7 месяцев назад

this inspired me to do my breathwork in this posture. very empowering! thank you for this useful and calm instruction, adriene 💕

@notmenotmenotme 6 лет назад

"There's a reason we come into these shapes, and you need to find that reason" love it

@fluffyross2297 7 месяцев назад

That was a gorgeous yoga practice, thank you so much Adriene. My knees thank you too for all the padding, it was so nice sitting back in Hero pose, with my blankets just breathing. I will definitely do this, when I just need that minute to decompress. Such a great practice thank you. See you tomorrow for more brilliant yoga practices, Namaste. 🙏 ❤

@_M_1_ Месяц назад

Thank you so much Adriene 🙏 … what a hero you are … changing mine & peoples daily lives for the better ❤🧘🏻‍♂️

@amata87 7 месяцев назад

February 2024 Admire Day 15 ❤ Decided to do this practice after being on my feet for several hours, and it felt great. Thank you, Adriene. Namaste.

@nastena_vo1525 7 месяцев назад

It's so important to get back to basics time to time. Thank you, Adriene❤ Thank you everyone❤

@angiebasultoortiz 4 года назад

Adriene - I can't begin to thank you enough. I have cried like a baby just now. Literally, I had to walk away a sage myself! I thought I was crazy. I am so grateful I found this video. I love yoga and have given up so many times because my knees are so tight. This simple basic pose has been such an issue for me. I just about thought I would never be yogi even though my heart wanted it so bad. Your detail, grace and patience in your teaching is a GIFT! Thank you from the bottom of my heart!!! Stay blessed!!!!

@RobertaA7 7 месяцев назад

I love doing the Foundations of Yoga videos xxx Thankyou, Adriene xxx

@samaazeinelabedin5726 7 месяцев назад

Day 15 Feb 2024.... my knees send you a love note❤❤❤

@karynicolich 7 месяцев назад

I've been doing this asana wrong for a long time. I can still remember almost 30 years ago, the first time I practice yoga how I thought I couldn't understand what people found so difficult about some asanas I mastered with no issue (being 14 yo). Now I get it, and I'm so proud of myself because it doesn't stop me from practice every day. Thank you Adriene 🙏🏼🧘🏽❤️🇺🇾

@fluffyross2297 Месяц назад

Gorgeous yoga practice today. I can't believe this, was the last practice of August, 'ATTRACT' 2024. I love this pose, it is so good for the knees, and so up lifting. Thank you for this practice today, it was so perfect for my relaxing Saturday. See you again Adriene, in September for more gorgeous yoga. Namaste. 🙏🧡🧘‍♀️🐢

@TheClarkeh Месяц назад

Attract Day 31 🙏 August 31st, 2024 Strong finish to the month ... we rise as heros to salute each other & ourselves as we continue on the journey of life on & off the mat 🙏💛

@AlishaB2 7 месяцев назад

The release! Painful at first but so worth it after. I usually shy away from this pose, but thankful to learn how to support myself with a Block and find what feels good.

@Lorrainium 7 месяцев назад

(Admire Day 15) I typically use a block since it was suggested, but adding the blanket under the knees was so wonderful. I'm trying to learn and remember that I can support myself and not lose any benefits of the pose.

@xxangeleyes40xx 7 месяцев назад

Thank you for sharing your knowledge, these foundation videos are extremely helpful 🙏🏻

@ReginaLynnavatar Месяц назад

Yes ATTRACT ( 2024 ) DAY # 27: Where is Benji??? 😢 I Miss him , he's a Major part of the practice . Please give him some hugs, kisses and belly rubs from me with lots of love. Namaste Everyone 🧘🏼‍♀️🙏🏻🕉☀️🌳🍂🍁🍃🍂🍁🍃🍂🍁🍃🌸🌻🌸🦋🐞🦋🐦🎶🎶😘😘😘❤️❤️‍🩹🐶🐾❤️‍🩹❤️♥️♥️♥️♥️♥️❣️❣️❣️❣️✨️✨️✨️

@williamb7275 Месяц назад

😊🙏🏼

@vikki8699 Месяц назад

My day 20 of Attract. I needed this one to help my knees today. ❤

@vikki8699 7 месяцев назад

I choose to do this for my day 12 of Admire ❤ I needed to give some love to my knees after my day at work today.

@paulab.8388 Месяц назад

ATTRACT ❤ Day 31 31 AUG 2024 I attract hero energy 🦸🏻‍♀️

@CeciliaKautzman Месяц назад

ATTRACT ⚡ | August 31, 2024 | I wasn't able to stay in hero too long today as I have a sore foot, so I found what felt good in sukhasana and fire log pose instead. Thank you Attract! 🙏 See everyone tomorrow for Salute 🌅!

@atram7341 2 года назад

Actually thinking about how an hero would stand helped me to connect head, heart and pelvis! Thank you for sharing this lesson with us, namaste 🙏🏻

@Nana-tc2qn Месяц назад

Hero pose didn’t feel right in my body today, but it was nice to explore the different variations with a conscious breath❤🌻

@edsheeranandcoffee 8 лет назад

I saw you on a commercial on TV and my head never whipped around so quick omg

@yogawithadriene 8 лет назад

+edsheeranandcoffee You whipped your hair back and forth!

@pakasack 8 лет назад

+edsheeranandcoffee Which commercial?

@leaoversteegen698 8 лет назад

+Yoga With Adriene hahahahahah this is why i love you

@samaazeinelabedin5726 2 месяца назад

Day 1 August 2024... crawling not to miss a day!

@RaeLoumusic 7 месяцев назад

“Be kind to your knees, you'll miss them when they're gone.” - Baz Luhrmann song, Sunscreen! 😎🙏🏻💛

@RoniLepore 8 лет назад

Loving the Foundations of Yoga - accessible (closed captions) for Deaf/Hard of Hearing yogis, so we can be aware and correct our alignment at home and/or during session if there is no ASL (American Sign Language) being available. Keep it up, Adriene!

@ReginaLynnavatar 7 месяцев назад

Thank you , im swollen with ascites, but I did . Give my Benji some belly rubs and kisses for me, namaste 🧘🏼‍♀️🙏🏻😘😘♥️🐶🐾♥️🕉☀️🌳🍃🍁🍂🍃🍁🍂💝💝💝💝💝💝😎🌟🌟🌟🌟🎉👏💫

@lynneeitel5666 Месяц назад

August 2024 Attract... the hero within😇

@CeciliaKautzman 7 месяцев назад

ADMIRE 💖 | February 15, 2024 | I don't love Hero pose. While I can do it, I can never get it to feel comfortable. I actually struggled more in the supported version because the back of my ankles hurt in that version. But when I do it the regular way, the top of my feet hurt, unless I angle them out a bit more from the legs - which I can do, I'm just not sure if I'm supposed to 😆. All the same, I appreciate the learning and growing and having a few minutes of connecting to the breath! 🙏

@cutemuffins3567 7 месяцев назад

Day 15 complete my knees didn't really like this practice but I'm sure with time they wouldn't complain as much. 02/15/2024

@lorirobinson3328 7 месяцев назад

Admire Day 15. I think this is my first hero pose. I am pleasantly surprised on how good it felt. My grands sit like this all the time. Couldn't get my bum to the ground but the block sure helped.

@cutemuffins3567 Месяц назад

Day 31 complete I stayed in hero's pose the whole time my legs did not appreciate it but I'm glad I was able to do it without too much of an issue. 08/31/2024

@anamariamatamoros8428 Месяц назад

Attract Day 31: this was a good practice to end the month. My knees and ankles are always screaming at me when I’m sitting in hero pose but I’d like to think it’s worth it. Namaste 🙏🏽

@MeLikesTea 8 лет назад

I'm in love with your videos. I have just started to practice at home before I sign in for a public class and you're helping a lot!

@yogawithadriene 8 лет назад

+MeLikesTea Oh good! Get it girl!

@susielacros5762 2 года назад

I used to sit like that as a child all the time with my legs inverted completely out. Everyone would make fun of me. Turns out I was a hero all along 😂 I can still sit with my legs inverted out in hero pose and I'm 34. Thats by far my favourite way to sit.

@susanhill9334 2 года назад

Brilliant simple breakdown of the pose. Very helpful

@bnajsw1766 7 месяцев назад

What should I do to adjust if it’s hurting my ankles, feels like a lot of pressure for me

@camillebrooks3527 7 месяцев назад

Thanks very much. Also Help to create wonderful posture. You're an excellent instructor. ❤❤❤❤❤

@ca.ashishgupta963 3 месяца назад

Knees are not screaming but my ankles are. Any yoga for ankles ?

@katelynkenney 7 месяцев назад

The intensity in this pose is not so much in the knees for me as it is in the feet. Anyone else?

@valaya.3 7 месяцев назад

Just made a comment about this, wondering if I'm alone in feeling this way. It's the feet and the ankles for me that are the hardest part

@talonthehand 7 месяцев назад

First time I've tried Hero with the toes touching - part of it felt very cozy, but I definitely see (feel) what you mean about it putting pressure on your ankles. Day 352 of the current run.

@talonthehand Месяц назад

Downward Dog feels amazing after Hero. My knees aren't awful yet, but I'm finding having the towel underneath them to just be perfect. Day 550 of the current run.

@TheCottonCandy707 4 года назад

My feet are literally screaming at me lol but it's fine Also my butt can't touch the floor yet if I get rid of the block

@AmaTron 7 месяцев назад

Day 15 of February ❤️🙏🏼 day 1081

@Joanie293 Месяц назад

Day 31 Attract ❤ thank you Adriene ❤️

@lizzyjm 7 месяцев назад

Was looking forward to this one as hero pose is just how I sit! Though it was a little frustrating with more talking than doing and we didn’t even get to lie down in the pose. But thanks for making me feel a bit awesome for being able to easily do what apparently most people can’t! (NB: I’m rubbish at everything else usually)

@williamb7275 Месяц назад

How is it I never came across this foundation video prior to today?Always good to visit the basics. Attract. August 31. 1427 days.

@trishakingsbury2224 Месяц назад

Hey 👋🏼 how nice to see you here today! 💜🧘🏼‍♀️

@williamb7275 Месяц назад

@@trishakingsbury2224 Hello! Nice to see you too!

@cherylyeo25 7 месяцев назад

thank u for breaking it down - Total ADMIRE Its hard pose for me (with knee) however recently my doc actually recommend for me to stretch knee area (due to calcium build up on joints - caps) so this is painful difficult yet something worth and hope to revisit Appreciate as this practice is new (even tho its foundation!) such gold mine of practices / content and plain goodness namaste to all practising and may all find the hero within - proud tall and determined

@AmaTron Месяц назад

Day 31 of august ❤️🙏🏼 day 1279

@lighght3245 5 месяцев назад

You should try to improve your talking. Definitely could've been a shorter video

@lounyx2902 Месяц назад

My ankles are screaming

@autumnbrookesings 7 месяцев назад

I love hero pose, but it is a lot of pressure on the ankles! Some days it feels okay, but some days it's too much. I've never considered trying it sitting up on a block and it felt so relaxing and restorative. Will def be using this~

@MysticalMusicandArt 3 года назад

Wow as flexible as I was in that pose it turned out to be one of the most challenging yoga with adriene videos I have done thus far. What came up for me beyond the screaming knees as my ability to stand up for myself in relationships and be my own hero :)

@sarahhoward9081 8 лет назад

this home practice with you has helped me so much! I took a yoga class in college like 8 years ago and have done it off and on since, about a year ago I found your channel and absolutely fell in love with it. I have 2 toddlers so I cant get out to a class plus I live in a vey small county, so there aren't any around that I can find. so this channel has changed my life for the better. so thank you so much for all that you do. oh and I love how you change it up a bit I just love it! keep up the great work you do for all of us! -sarah-

@downDOGMAyoga 8 лет назад

Aww! I teach kid's aerial yoga. Might post a video on that soon... What sort of stuff would you like to see?

@Noukz37 2 года назад

I expected tightness in my knees and ankles, but my lower back was tight instead. 🤔

@poltergeist9835 2 года назад

THREE minutes in and she is STILL talking about the damn towel. OCD

@ambroulard 5 лет назад

I would also add that it appears you are ok with the feet sickling in under the hips-- this also won't do, the center of the foot should be arranged so that the mid line of the foot, roughly a line drawn through the center of the heel and the toe next to the big toe, is pointed Straight Back so that those two lines are parallel--- This is what helps to correct any unwanted twists in the lower leg which of course translates to undue stress to the knee joint.... So Yes! Virasana is a curative for the knee joint and problems associated with tight Quads but ONLY if performed correctly.

@ambroulard 2 года назад

@R R I did explain it clearly.

@ambroulard 2 года назад

@R R I did, and in English,, if that’s a problem you’ll need a translator.

@piet-heinkolff9681 7 месяцев назад

Wonderfull to feel the roots, thank you Adriene, thank you all❤

@herronsmith Месяц назад

Thank you! Aug is a wrap!

@debjacobson9800 7 месяцев назад

Thank you Adriene 🧘🏼‍♀

@cosmicvenom0 7 месяцев назад

Admire Feb 15 This knowledge is game changer, thank you! Let's keep flowing! We rock! ❤‍🔥

@emeliasoderlund 5 лет назад

Definitely need to be patient with this posture. Thank you for guiding me on my journey!

@lizbeardmore2435 8 лет назад

This is a hard pose for me, so it was helpful to have you talk it through. I still need all the props but was able to find some ease in the pose. Thank you Adriene x

@RealEstateCoachErica Месяц назад

Finishing another month of daily yoga thank you Adriene

@janetownley 6 лет назад

What a great teacher! I really love these 'Foundations' videos - exactly what I need. It's so crucial to know what the point of pose is, and what the whole range is of ways to do, for example, Hero Pose. These videos are perfect for learning that, for me, anyway. Thank you! I'm on my way through this series and it's the perfect way for me to nudge my yoga practice forward a bit. This series works great for me as a second yoga session in the day, when I can do that. Then I try to practice what I learned during my regular little sessions. I love learning, and especially love learning something which is so valuable.

@valaya.3 7 месяцев назад

This was really cool, except there was almost no mention of the ankles and how to help the ankles. By the end, my ankles had been screaming for minutes. Does anyone else feel this way? It just feels like I'm alone in feeling this way.

@donnahanlon4483 7 месяцев назад

Not screaming, exactly, but I had to come out of the pose a few times.

@fionamackenzie737 Месяц назад

31/8/24 🙂

@rubynazhussain8515 7 месяцев назад

Dearest Adrienne, you are our Hero and God bless our Hero always with health and happiness. Thankyou for this awesome session ❤🙏.

@KBKB744 Месяц назад

❤️💚💛

@salonicharan9552 6 месяцев назад

Thank you for this beautiful teaching

@Aganazee 3 года назад

My thighs tend to separate during hero but I've heard a lot of instructors say to keep the thighs together. Is it a problem if they aren't together whilst in this pose?

@ii-kk3ke 3 года назад

me too 😭

@ambroulard 5 лет назад

Sorry but your directions for this pose are flawed---- by pulling the flesh of the calves out to the sides you in fact cause the fiber at the inner side of the back of the knee to be drawn much tighter than the outer side, this won't do. Instead the palms should be placed facing downward with the fingers pressed right in to the backs of the knee and then as you lower the hips to the floor the palms pressing downward into the calves are drawn straight back towards the heels--- This effectively bifurcates the calf spreading the flesh evenly to the inside and outside of the lower leg.

@MH-fx5fn 8 лет назад

I absolutely LOVE your Foundations of Yoga series, Adriene! However, is it possible for you to do a forearm balance (Pincha Mayurasana) tutorial video soon? P.s. I found your headstand video incredibly helpful. Namaste

@cosmicvenom0 Месяц назад

Attract Day 31 ✅️ Thank you! 🔥🔥🔥

@prasenjitroymahato1496 Месяц назад

Good 👍

@samanthanijmeijer9203 3 года назад

Great break down of hero pose! Very helpful. Getting excited to use this as a centering meditation to start my next class

@rumpali156 8 лет назад

I found what does not feel good😉

@elnagibson3822 3 года назад

Love your classes. You break it down to such digestible possibilities that even me as an older but “new kid on the block” get the grip of it! Thank you so much!

@stephaniex8776 3 года назад

:( after 1 minute i got cramp in my foot

@ghettomt Год назад

My ankles stop me before my knees do

@missrantipole 7 месяцев назад

You are a hero, Adriene!

@misskristyryan 2 года назад

Great explanation of getting in and out of this pose along with the variations, thank you Adriene!

@vwinger 8 лет назад

I am a yoga teacher and I have learned so much from you! Thank you! I would like to request a foundations of yoga video for forearm stand.

@alexisnascimento769 8 лет назад

You're changing the world Adrienne. Keeping doing you. I love you. Thank you. Namaste. 🙏

@yogawithadriene 8 лет назад

+Alexis Nascimento Love you Alexis. Thank you. We got a cool thing here and it is all inspiration to live in a meaningful way for me. NAMASTE.

@taraemerson7198 8 лет назад

I'm halfway through, but I just need to acknowledge how amazing this video is. It's so easy to follow and very helpful. I'll get back to it now!

@yogawithadriene 8 лет назад

+Tara Emerson I'm so glad!!!

@lwashburn8339 8 лет назад

Your videos are amazing. You simultaneously keep me excited about yoga and give me tools to rejuvenate my spirit. Best of luck in all your future endeavors and I look forward to more!🙏😊

@yogawithadriene 8 лет назад

+L Washburn Thank you my friend. Let's keep growing and moving together! Love the ride! Enjoy! xooxox

@zahrasaadabad7150 7 месяцев назад

❤❤❤❤❤💚💚💚💚💚

@therightlevel 7 месяцев назад

Feb 15, 2024 jusdt did Vshred M3 Day 74 - Lower Body and Abs then this 1st time practice for me. I will do power board 15 mins legs and 2 mins arms after this yoga practice.