Hero Pose with Twist

Hero Pose with Twist , or Virasana with Twist , is an excellent yoga pose to improve flexibility in the hips , stretch the back , and stimulate digestion through a gentle rotation. It combines the calming effects of Hero Pose with a deep twist that helps release tension in the body, especially in the spine.

Correct Form and Technique

How to perform Hero Pose with Twist :

  1. Begin in Hero Pose by sitting on your heels with your knees bent and your feet next to your hips. If you feel discomfort in your knees, place a block or blanket between your feet for support.
  2. Place your right hand on your left knee, and place your left hand on the floor behind you.
  3. On inhalation, lengthen the spine and create length. On exhalation, rotate the body to the left, twisting from the waist and shoulders.
  4. Hold the twist for a few breaths, focusing on deepening the rotation with each exhalation.
  5. Carefully return to the center and repeat on the other side.

Common Errors

Here are some common mistakes to avoid in Hero Pose with a Twist :

  • Back collapse: Make sure the spine is extended and active during the twist to avoid collapse in the lower back.
  • Discomfort in the knees: If you feel discomfort in the knees, use a block or blanket to reduce the pressure.
  • Forced twisting: Do not push your body too far into the twist; focus on a controlled and careful rotation.

Modifications and Variants

To customize Hero Pose with Twist , try these modifications:

  • Use blocks: Sit on a block if there is discomfort in the knees, or place a block behind you for less intensive rotation.
  • Perform the twist sitting on a chair: If your knees do not allow Hero Pose, you can perform the same twist while sitting on a chair.

Number of Repetitions and Sets

Hold Hero Pose with Twist for 5-10 breaths on each side, and repeat 2-3 times to increase flexibility in the spine and open up the hips.

Breathing technique

Use your breath actively to help deepen the twist:

  • Inhale to lengthen the spine.
  • Exhale as you twist deeper into the position.
  • Maintain steady, controlled breathing to calm the body and improve rotation.
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