Hero Pose
Virasana is a traditional meditation seat. Sitting on a block is almost always the right choice to protect the knees.
- Level
- Intermediate
- Hold
- 1–5 minutes
- Focus
- Quad and ankle stretch
- Steps
- 5 cues · ~1 min
- Sit on height
- Feet point straight back
Step by step
How to do Hero Pose
StartKneel with knees together and feet slightly wider than hips.
- 1
Kneel with knees together, feet wider than the hips.
- 2
Place a block between the feet.
- 3
Sit back onto the block.
- 4
Ensure feet point straight back, tops flat.
- 5
Rest hands on thighs; lengthen the spine.
- ↩
Coming out. Lean forward onto hands, lift hips and extend legs one at a time.
Breath
Calm, natural breaths.
Focus
Quad and ankle stretch
Why practise it
Stretches thighs and ankles; a steady meditation seat.
Alignment
Cues & common mistakes
Aim for Feet in line with shins; knees together.
Teacher’s cues
- “Sit on height”
- “Feet point straight back”
Watch out for
Sitting on the floor when knees are uncomfortable.
Make it yours
Easier, harder, supported
Higher props; blanket under ankles.
- Reclined Hero (Supta Virasana)
- Block or bolster under hips
- Blanket under ankles
In a sequence
Where it fits in a flow
BeforeThunderbolt Seat
This poseHero Pose
AfterStaff Pose
Good to know
Questions
Is Hero Pose bad for knees?
It can strain knees without props. Sit on a block and stop with any pain.
Vira means hero; an ancient seated posture.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
As an Amazon Associate, YogiSoul earns from qualifying purchases. Links open Amazon in your country’s store.
Keep exploring
