VIRABHADRASANA – also known as hero or warrior. This is the pose that was the theme of the first Instagram challenge I was invited to host.
Heroes
The hero poses are some of the more demanding asanas, but they have many positive effects
- your physical strength and stamina are boosted,
- your spiritual power unfolds,
- you can give yourself courage,
- you train mental and physical stability,
- and you develop your inner heroism.
So there are many good reasons to take a closer look at a few heroes.
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VIRABHADRASANA I – Hero I
HOW TO GET INTO HERO I
Stand in a straight posture with your legs straddled. Spread your arms out, fingertips pointing down. Extend the line of your fingers to the floor in your mind – your feet should be straddled that far. Turn the left foot 90 degrees outwards, the right foot you can leave in the same position or turn the toes about 15-30 degrees inwards. Now push the left knee over the left ankle.
Fold the hands, stretch the arms and turn the upper body to the left. If it feels good to you, you may also bend back a little.
Then practice to the other side.
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VIRABHADRASANA II – Hero II
HOW TO GET INTO HERO II
Stand in a straight posture with your legs straddled. Spread your arms out, fingertips pointing down. Extend the line of your fingers to the floor in your mind – your feet should be straddled that far. Turn the left foot 90 degrees outwards, the right foot you can leave in the same position or turn the toes about 15-30 degrees inwards. Now push the left knee over the left ankle.
Stretch your arms wide apart, palms facing down. If you like, turn your gaze to the left.
Then practise to the other side.
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VIRABHADRASANA III – Standing Scale
HOW TO YOU GET INTO HERO III
Starting from a straight standing position (also called Tadasana), raise your arms upwards.
Now bend the upper body forward and lift one leg backwards. Make sure that the upper body and the lifted leg are in line and the hips are parallel to the floor.
Then do the exercise with the other leg.
My special tip – pressing your tongue against the top of your palate will help you to keep your balance.
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SHANTI VIRABHADRASANA – The peaceful Hero
HOW TO GET INTO THE PEACEFUL HERO
Stand in a straight posture with your legs straddled. Spread your arms out, fingertips pointing down. Extend the line of your fingers to the floor in your mind – your feet should be straddled that far. Turn the left foot 90 degrees outwards, the right foot you can leave in the same position or turn the toes about 15-30 degrees inwards. Now push the left knee over the left ankle.
Raise your left arm and bend your upper body to the right with the arm raised. Make sure that the upper body remains forward. You can rest your right hand loosely on your right leg.
Then practise to the other side.
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SHIRANGUSTHASANA – The humble-minded Hero
HOW TO GET INTO THE HUMBLE-MINDED HERO
Stand in a straight posture with your legs straddled. Spread your arms out, fingertips pointing down. Extend the line of your fingers to the floor in your mind – your feet should be straddled that far. Turn the left foot 90 degrees outwards, the right foot you can leave in the same position or turn the toes about 15-30 degrees inwards. Now push the left knee over the left ankle.
Fold your hands behind your back with arms outstretched. Bend your upper body sideways from the hips towards your left foot.
Then practice to the other side.
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Heroic poses and many more asanas are offered – supported by the best metal music – as part of my Kālī-Yoga. At the moment available in German only. You can find more information here.
By the way, the Metal Yoga Challenge was a great success! So many great heroines and heroes took part – with beautiful photos, stories and heroic thoughts. Take a look at all the cool posts on Instagram under #seiheutemeinheld. And a good idea, too, subscribe to all three of us so that you don’t miss our next challenge…
Until then – STAY TUNED & heroic!
