Hero Pose with Twist

Hero Pose with Twist, also known as Virasana Twist , is a combination of the hip opener Virasana (Hero Pose) and a gentle back rotation . This pose helps improve flexibility in the hips, thighs and spine, while strengthening the core and improving digestion through torsion.

Correct technique and form

Follow these steps to perform Hero Pose with Twist correctly:

• Start in Hero Pose: Sit on your heels with your knees together and your feet placed right next to your hips. If this is uncomfortable, you can sit on a block or pillow for support.
• Keep the spine straight and extended and breathe in deeply.
• On an exhalation, twist the upper body to the right. Place the left hand on the outside of the right knee and the right hand behind the body for support on the floor.
• Elongate the spine with each inhalation and twist a little more with each exhalation.
• Hold the position for 5-10 breaths and repeat on the other side.

Common errors

Here are some common mistakes during Hero Pose with Twist and how to avoid them:

• Collapsing back : Avoid collapsing the spine. Focus on keeping an upright and long spine throughout the torsion.
• Forced twist : It is important to allow the rotation to come naturally from the spine and not to exaggerate the movement. Listen to your body.
• Lack of core support : Remember to activate your core to protect the spine and maintain stability during the rotation.

Modifications and Variations

To adapt the Hero Pose with Twist to your flexibility, try these modifications:

• Sit on a block or rug : If sitting on your heels is uncomfortable, you can sit on a block or a folded rug to reduce the strain on your knees.
• Repeat with arms extended : For a more active rotation, you can extend your arms and then pull the opposite leg with your hands for a deeper twist.

For a bigger challenge you can:

• Perform Ardha Matsyendrasana : If you want to challenge your rotation even more, try Ardha Matsyendrasana, which is a seated spinal twist with one leg crossed over the other.

Reps and sets

Hold the position for 5-10 breaths on each side. Repeat 2-3 times to improve spinal flexibility and promote digestion.

Breathing pattern

Breathing should be slow and calm. Inhale as you lengthen the spine and exhale as you rotate the body and deepen the twist. Use each breath to create more space in the spine and maintain calmness in the position.

Videos with different approaches

Watch these videos for a visual guide to properly performing the Hero Pose with a Twist: