Hero Pose (Virasana)

Multiple yoga poses of men performing the Hero Pose

Hero Pose or Virasana is a beginner, seated posture that focuses on stretching the quadriceps, or front of the legs. Hero Pose also helps to stretch the ankles and increase flexibility. Yogis with knee issues beware, Hero Pose may be a contradiction. Yogis can use blocks and blankets to make Hero Pose more comfortable and may consider using Hero Pose at times of meditation instead of crossing legs such as in Lotus Pose.

Drawings of people performing the Hero Pose represented in outline silhouettes

To do Hero Pose, start on the knees, with hips over the ankles. Knees stay together while feet spread apart and the butt comes down, the tops of the feet remain on the floor pointing straight back. Rest the hands on the lap while relaxing the shoulders and hang out in Hero Pose for a few breaths. Slowly come out of Hero Pose and stretch the legs out front for a nice follow up in Front Leg Forward Fold or Padmasana.


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Drawings include:
Hero Pose elevations (men & women), outline silhouettes

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