- Category
- Seated
- Level
- beginner
- Hold
- 1–5 minutes
- Type
- Asana
- Breath
- Easy, even breathing
Hero Pose
Virasana — "hero posture"
Kneel and sit between your heels with the spine tall. Hero is a wonderfully grounded meditation seat and a quiet stretch for the thighs and ankles — with a block under the hips it works for almost everyone.
Step by step
- 1Kneel with your knees together and your feet slightly wider than your hips, tops of the feet on the floor.
- 2Point your toes straight back and use your hands to roll your calves slightly outward.
- 3Slowly sit down between your heels — onto a block if your hips don't reach the floor.
- 4Rest your hands on your thighs.
- 5Lengthen your spine and soften your shoulders.
- 6Stay and breathe, then swing your legs forward and stretch them out to release.
Benefits
- ✓ Stretches the fronts of the thighs, knees, and ankles
- ✓ Provides a stable, symmetrical seat for breathing practice
- ✓ Encourages an upright pelvis and spine with little effort
- ✓ Offers an alternative when cross-legged sitting is uncomfortable
Make it yours
- · Sit on one or two blocks, or a bolster, between the heels.
- · Place a folded blanket under the shins and a rolled towel under the ankles.
- · Kneel on a folded blanket for cushioning under the knees.
Take care
- Sit on a block or bolster — or skip the pose — if you feel any pinching in the knees.
- Pad under the ankles or come out if the tops of the feet complain.
This is general practice guidance, not medical advice. If something hurts, ease out of it.
Props that help here
- Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one
- 8-foot cotton strap — Extends your reach in hamstring and shoulder work — the honest substitute for grabbing a foot you can't yet reach. Get 8ft, not 6ft. find one
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