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- Hey everyone, welcome
to Yoga With Adriene.

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I'm Adriene, and today on
the Foundations of Yoga,

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we're learning Hero Pose or Virasana.

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This posture's awesome,
right before bedtime,

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this is a great set up for meditation.

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This is something that you
probably will come across

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in a public class and it's a tender one

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so I think this is a great one to learn,

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especially if you have sensitive knees,

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but for everyone who wants to be

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super mindful in their practice.

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We'll learn how to set it
up with props that you have

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on hand at home, as well as without.

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So, you're gonna need a block
or a book, something firm,

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and then two towels.

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So, if you have two Yoga blankets, great,

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otherwise, just two towels.

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So, take a second to go grab those things

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and let's hop on the mat and get started.

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(upbeat music)

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Alright, let's break this thing down.

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So, I have my two towels here.

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Notice we have towels
instead of Yoga blankets.

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You know, I have a big
sack of Yoga blankets

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but chances are that you may not at home.

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So, if you do not have Yoga blankets,

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fear not, you just need two towels.

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They don't even have to
match, these don't match.

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We're gonna use them.

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If you don't have a block or book,

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you can also use an
extra towel, so fear not.

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I'm gonna teach us how to
do a supported Hero first

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and then we'll do it without the props.

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So, I think it's important
for everyone to learn it

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with the supports because it's
common for us to think that

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tending to this pose is just
for people with knee problems

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or with tight knees, tight knee joints,

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and I think everyone can benefit
from learning the support

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because the knees are so precious, right?

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We really need to be mindful of the knees

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so I think that's understood by everyone,

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but just in case you don't
want to learn the supports,

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give it a try, alright.

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We're gonna do a really basic support too

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so it should feel good.

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Starting with the bottom towel.

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So, the Yoga blanket will fold perfectly

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and give you this nice, even ground.

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The towel will be different so

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as part of your Yoga practice already

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is kind of like

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just going with the flow and working with

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what you've got, right.

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Making the best with what you have.

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Being present so, I love
that about the home practice

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and about Yoga With Adriene channel,

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is like you just work with what you got

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and it's totally different
than what you do at the studio.

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Studio's awesome, all
the props there, amazing,

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but it's really nice to
be able to do these things

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at home for ourselves so.

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I'm gonna fold the blanket, excuse me,

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the towel, the blanket, just
so that it's nice and even

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and then, if you're a
bit of a control freak,

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perfectionista like me, you're
gonna have to let that go

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'cause it may not fold perfectly even.

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But you're just gonna wanna
get a nice, smooth top

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and then maybe a clean
edge here for your ankles,

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but if not, it's okay.

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Alright, so try to let go of
just getting everything perfect

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and focus on, you know, is it comfortable?

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Does it feel supportive?

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Okay, and then we're gonna
come onto our little cushion.

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Gonna bring it to the center of your mat.

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And this will be a little
different for everyone

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based on, you know, your
towel and your anatomy.

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And I'm gonna come onto my
cushion and I'm gonna try to

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get it to where, so I'm gonna
adjust mine so it's longer

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this way, I'm gonna try to get it to where

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my ankles fall off the cushion.

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Alright.

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So, right at the ankles
and the tops of the feet

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just fall off there and check it out.

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Okay, cool.

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So come back to all fours
when you feel like you have

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found that and just take a second here

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to notice your breath.

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Walk the knees hipwidth apart.

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Shins are parallel and
perpendicular to the floor.

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Parallel to each other (laughs) and

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perpendicular to the floor.

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Alright.

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I'm gonna go ahead and take my block here

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and bring it between the ankles

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and you can kind of snuggle

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the block with the ankles
here, kind of squeeze.

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And then nice and slow, pressing
into the tops of the feet,

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I'm gonna walk the palms back.

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Bring the thumbs to the backs of the knees

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and use the thumbs to
gently push the fleshy part

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behind the knees back and
then continue that down,

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as you slowly, slowly sit back.

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So, essentially, I'm taking
the flesh of the calves

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to the side, should feel good.

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And I come to sit up nice and tall.

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Knees are still in line
with the hip points,

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I'm pressing into the tops of the feet

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and my feet are able to just kind of

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fall off the blanket
here so, or the towel so,

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you can snuggle it back up as you need

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and then just check it out here.

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So this is a little bit
of a workshop right.

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That's what I love about the
Foundations of Yoga playlist

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is we get to kind of break things down

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and play so that when you
do go to public class,

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and you do have all your props available,

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and you know, the
teacher says, "Virasana",

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you can go, "Oh, okay, I know
what I need to do for myself

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"to be present and alive in this posture."

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So, check out this setup.

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If you're feeling pretty good here,

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pretty solid in the knees,
then see what happens

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if you begin to walk the knees

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and the inner thighs together.

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If the body says, "No",
then listen to your body,

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bring it back, hipwidth apart.

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If you're on all fours right now going,

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"Girl, I can't get there,
knee joints are too tight."

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We're gonna come off and
we're gonna take the towel,

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probably to a longer length and fold it up

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to like a mini bolster here so a thin

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snake, or hotdog like.

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That comes from working with kids, right.

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You fold your paper hamburger style,

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and then you fold it hotdog, okay.

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So, roll it up hotdog-style

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and you're gonna bring it
right above the ankles here.

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So, if you don't have a block,

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you can just do the same thing

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right between the arches of the feet,

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roll it up.

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I was about to make an inappropriate joke.

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Roll it up, sit up nice and tall.

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So, this feels awesome for me.

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I don't know if you can
see the set up here but

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feel, looks like it feels
good and it does feel good

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so I'm giving myself a little cushion

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on the shins and the ankles.

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Giving myself a little
cushion between the ankles,

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the heels and my sitting bones.

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And then my coccyx, my tail
is really able to kind of

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ground into the block
so that I can find lift

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up through the center
line, that plumb line.

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And then I draw my
shoulder blades together

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so really, really draw the
shoulder blades together.

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Anchor a little weight
down through the elbows

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and then find this big lift in the heart,

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lift in the sternum.

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So in Kids' Yoga, but I
say this now actually,

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in my public class.

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Someone is like, "How?" you know.

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It's Hero Pose.

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Virasana, also known as Thunder Bolt.

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What kind of energy can
you bring to Hero Pose?

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Is it like, you know,
you're not just like here.

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You know.

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There's a reason we come into these shapes

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and you need to find that reason,

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in my opinion.

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So, we're here.

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Another option

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is if the knees are really
tight, you can also take

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the towel or blanket and
bring it behind the knees

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and this just gives us
a little bit of space

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at the crease of the knee
so that you can kind of

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release some of the
pressure in the knee joint.

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Oh yeah, this is nice.

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Really nice.

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And you can even go
more, like rolling it up

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and bringing it behind
the knees even more.

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If you have more blocks,
you can even lift up higher.

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Great, and then we'll
just, wherever you are

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in your workshop of this posture,

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draw the shoulder blades together,

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press the palms down or flip the palms up,

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whatever feels good to
you and then find that

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lift in the heart.

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It's a great stretch in the quads.

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Great stretch in the legs.

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Beautiful opening for the lower body,

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the ankles, the knee joints.

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Press into all 10 toes,
so energy through the feet

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and of course, big lift, Hero Pose.

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Up through the crown and in the heart.

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This is a great setup for a meditation.

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And an awesome pose to just kind of calm,

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so if you're PO'd or
you've had a rough day,

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this is an excellent pose
to just kind of setup,

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and it might seem kind
of abnormal to do that,

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but what if we started doing this so much

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that we lived in a world where
you know, we could be like,

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"Peace out, gonna go setup for
some Hero Pose for a second."

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And you just go and you
just get your towels and

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you're ready to do your
thing and you're here

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for even one minute, and
then you come off your mat

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and continue with the rest of your day.

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That's the goal, for me.

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Okay, I'm gonna come out of this.

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In case you wanna learn
it without the props.

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Maybe that's available to you in your body

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and if it's not, good thing we know now,

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how to set this up with the props.

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So, it's all different levels.

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Oftentimes, in public Yoga
class, I'll grab a block,

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you know, no matter what.

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I actually always grab
a block and a blanket.

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It's just nice to kind
of cushion the knees and

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sit on a block but, with just the block,

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we come to all fours,
knees hipwidth apart.

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I squeeze the block here.

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Also a good setup for Camel Pose.

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Check in with your breath

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and walk the palms back.

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Take the thumbs behind the knees,

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walk the fleshy part
or pull the fleshy part

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of the calves back.

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And this might be your Hero,

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or you might walk the knees together.

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Just kind of going
through this a little bit

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swifter.

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Great, and then without the block,

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I'm gonna play, coming to all fours,

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connecting to my breath,
walking the palms back,

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fleshy part of the calves move away

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and I sit back between the heels.

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It's a lot different.

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Find that length up through the crown.

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If it feels good, I might
walk the knees together.

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I'm pressing into the tops of the feet,

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nice stretch here.

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Sitting between my heels.

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Lift in the crown, lift in the heart,

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shoulder blades drawing in
together and down, activate.

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Okay.

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Find a little variation
here to work towards.

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Knees hipwidth apart, big toes to touch.

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Sitting down here and then eventually

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snuggling the sitting
bones between the heels.

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Knees together, can I get there?

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Yeah.

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So, this is a little
tighter, more traditional

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Hero, Virasana.

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00:11:30,897 --> 00:11:32,360
I prefer to keep the space, honestly,

254
00:11:32,360 --> 00:11:35,018
because this is just too much
pressure on my ankles here.

255
00:11:35,018 --> 00:11:37,619
I can feel it now.

256
00:11:37,619 --> 00:11:39,949
But it's just trying to prep
you for all the variations

257
00:11:39,949 --> 00:11:41,990
of public class.

258
00:11:41,990 --> 00:11:44,166
Okay, awesome work, so wherever you are,

259
00:11:44,166 --> 00:11:46,450
let's do this together, just a little,

260
00:11:46,450 --> 00:11:50,431
quick, you know, two-minute
meditation of sorts.

261
00:11:50,431 --> 00:11:54,555
We're gonna come into your
favorite version of Hero Pose

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00:11:54,555 --> 00:11:56,142
and if you're about to stop
the video 'cause you're like,

263
00:11:56,143 --> 00:11:58,014
"I don't have time for
this", you do have time.

264
00:11:58,014 --> 00:12:00,335
Let's put it to practice.

265
00:12:00,335 --> 00:12:02,508
I think you do, right?

266
00:12:02,508 --> 00:12:04,557
A minute and a half, how about it?

267
00:12:04,557 --> 00:12:05,771
I'm gonna do this.

268
00:12:10,157 --> 00:12:11,493
I'm gonna do this actually,

269
00:12:11,493 --> 00:12:13,516
I'm gonna get this one.

270
00:12:13,516 --> 00:12:14,939
Great.

271
00:12:14,940 --> 00:12:16,664
Hmm, so nice.

272
00:12:18,577 --> 00:12:20,366
So come into your favorite version

273
00:12:20,366 --> 00:12:21,706
after your little workshop here.

274
00:12:21,706 --> 00:12:23,815
See what feels good for you.

275
00:12:25,682 --> 00:12:28,980
And then connect to the
energy here, nice and strong.

276
00:12:29,943 --> 00:12:32,765
So find that lift up
through the center channel.

277
00:12:32,765 --> 00:12:34,673
Then, like I'm doing here,
feel free to experiment with

278
00:12:34,673 --> 00:12:35,907
what feels good today, right.

279
00:12:35,907 --> 00:12:38,469
Every day's different, maybe

280
00:12:38,469 --> 00:12:40,016
you know,

281
00:12:40,016 --> 00:12:41,199
you just did a practice,

282
00:12:41,200 --> 00:12:43,422
maybe you're about to do a practice.

283
00:12:46,204 --> 00:12:47,668
Hands come to the tops of the thighs.

284
00:12:47,668 --> 00:12:48,890
You decide what feels best.

285
00:12:48,890 --> 00:12:51,500
Palms face down or palms face up.

286
00:12:51,500 --> 00:12:53,458
Everyone, draw the
shoulder blades together.

287
00:12:53,458 --> 00:12:54,961
Find that lift up through the crown

288
00:12:54,961 --> 00:12:58,551
and then consider the
name of this posture.

289
00:12:58,551 --> 00:13:00,203
Hero Pose.

290
00:13:04,563 --> 00:13:07,455
You know, I started off
teaching Kids' Yoga,

291
00:13:07,455 --> 00:13:10,145
many years ago, and I'd
ask the kids, you know,

292
00:13:10,145 --> 00:13:13,512
"How does a hero feel?"

293
00:13:13,512 --> 00:13:15,765
You know, "Proud or sad?"

294
00:13:15,765 --> 00:13:16,436
Be like, "Proud."

295
00:13:16,436 --> 00:13:17,908
"So what does proud look like?

296
00:13:17,908 --> 00:13:20,277
"What does victorious
look like in the body?"

297
00:13:20,277 --> 00:13:23,772
So look, you know, everyone
puff up and lift up.

298
00:13:24,782 --> 00:13:26,697
So it's that here.

299
00:13:26,697 --> 00:13:28,976
It's hard to kind of come to that when

300
00:13:28,976 --> 00:13:32,148
the knees are screaming or you're not

301
00:13:32,148 --> 00:13:35,375
tending to the joints properly so.

302
00:13:37,070 --> 00:13:40,133
Hopefully you can get set up
in a way that feels supportive.

303
00:13:40,133 --> 00:13:41,717
Just gonna take one quiet moment here

304
00:13:41,717 --> 00:13:43,603
to find the breath.

305
00:13:45,352 --> 00:13:47,429
You can close your eyes.

306
00:13:52,411 --> 00:13:56,002
Settle into this seat, Virasana.

307
00:13:56,003 --> 00:13:58,517
(deep breaths)

308
00:14:16,236 --> 00:14:18,049
Great, drop the chin to the chest,

309
00:14:18,049 --> 00:14:19,560
stretch through the back of the neck.

310
00:14:19,561 --> 00:14:22,090
Bat the eyelashes open, hmm.

311
00:14:22,090 --> 00:14:23,429
Awesome work my friends.

312
00:14:23,429 --> 00:14:25,511
Go ahead and carve a line
with the nose, look up.

313
00:14:25,511 --> 00:14:27,025
And then we'll come out of the posture

314
00:14:27,025 --> 00:14:28,645
by coming onto all fours,

315
00:14:28,645 --> 00:14:30,731
and take the block to the side.

316
00:14:30,731 --> 00:14:33,498
Maybe you take a second here to just

317
00:14:33,498 --> 00:14:35,506
rock front, rock back.

318
00:14:35,506 --> 00:14:39,608
Maybe you take it into a
Cat/Cow or rotate the ankles.

319
00:14:40,949 --> 00:14:42,747
Awesome work.

320
00:14:42,747 --> 00:14:45,439
Okay, everyone, thank you
so much for taking the time

321
00:14:45,439 --> 00:14:48,046
to break down Hero Pose with me.

322
00:14:48,047 --> 00:14:50,452
I think it's important that
we remember to take the time

323
00:14:50,452 --> 00:14:53,148
to learn these postures, but
not just learn the postures

324
00:14:53,148 --> 00:14:56,128
and how to set them up, but
learn them in our bodies, right.

325
00:14:56,128 --> 00:14:58,456
And perhaps you already
know that but I feel like

326
00:14:58,456 --> 00:15:01,343
it's just a great reminder as
we continue to learn and grow

327
00:15:01,343 --> 00:15:04,160
and evolve in our Yoga
practice and in life.

328
00:15:04,160 --> 00:15:06,040
Keep checking in with how things feel

329
00:15:06,041 --> 00:15:07,480
with you and your body.

330
00:15:07,480 --> 00:15:08,976
Set yourself up for greatness

331
00:15:08,976 --> 00:15:10,650
and we'll keep inspiring
each other to do that

332
00:15:10,650 --> 00:15:11,711
year round, alright.

333
00:15:11,711 --> 00:15:13,100
Free Yoga videos every Wednesday.

334
00:15:13,100 --> 00:15:14,730
Questions, comments below.

335
00:15:14,730 --> 00:15:16,402
Thank you for supporting the channel

336
00:15:16,402 --> 00:15:20,185
and contributing to this
community with your conversation

337
00:15:20,185 --> 00:15:21,702
and your presence and your energy.

338
00:15:21,702 --> 00:15:22,756
It rocks!

339
00:15:22,756 --> 00:15:24,030
Let's keep going.

340
00:15:24,030 --> 00:15:25,006
Take good care.

341
00:15:25,006 --> 00:15:26,808
Namaste.

342
00:15:26,808 --> 00:15:30,043
(upbeat music)