Hero Pose

Hero Pose , or Virasana , is a seated yoga pose that opens the hips, stretches the front of the thighs, and improves flexibility in the knees and ankles. It is often used as a meditation position or a resting position in yoga practice. Although the pose may look simple, it can be intense on the knees and ankles.

Correct technique

How to perform Virasana :

  1. Start on your knees with your feet parallel and placed on either side of your hips.
  2. Lower the seat between your heels, while keeping your spine long and your shoulders relaxed.
  3. Keep your knees together and your palms resting on your knees.
  4. If there is discomfort in the knees or ankles, place a block or blanket under the seat for support.
  5. Breathe deeply and hold the position for 1-5 minutes.

Common errors

  • Tension in the knees : If the knees feel overloaded, use a block under the seat to reduce the pressure.
  • Incorrect foot position : Make sure your feet are positioned parallel and pointing straight back. If your ankles feel uncomfortable, you can roll up a blanket and place it under your ankles.
  • Lumbar collapse : Keep your spine long and avoid rounding your back or leaning too far back.

Modifications and variations

If you find Virasana challenging, try these modifications:

  • Block under the seat : Place a block or a rolled-up blanket under the hips to reduce the strain on the knees and make the position more comfortable.
  • Reclined Hero Pose : For a deeper stretch, you can lie back in Reclined Hero Pose , using a bolster or blanket as support under your back.

Video demonstrations

1. How to Perform Hero Pose (Women)

Instructor Adriene provides a step-by-step guide to mastering Hero Pose , focusing on adjustments for beginners.

2. Explore Hero Pose with Maria

A great guide on how to open your hips and knees in Hero Pose , focusing on breathing and relaxation.

Number of repetitions and sets

Hold Hero Pose for 1-5 minutes, depending on your comfort level. Repeat 2-3 times if it feels comfortable, or use the position as a resting position during meditation or pranayama exercises.

Breathing technique

Breathe evenly and deeply as you lengthen your spine. Use your breath to release tension in your hips and knees, and focus on finding peace in your posture.

Back to blog