Hero Pose
Virasana is a traditional meditation seat. Sitting on a block is almost always the right choice to protect the knees.
- Level
- Intermediate
- Family
- Seated
- Hold
- 1–5 minutes
- Works
- Quads, knees, ankles
- Sit on height
- Feet point straight back
Step by step
How to do Hero Pose
Begin Kneel with knees together and feet slightly wider than hips.
- 01
Kneel with knees together, feet wider than the hips.
- 02
Place a block between the feet.
- 03
Sit back onto the block.
- 04
Ensure feet point straight back, tops flat.
- 05
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
Feet in line with shins; knees together.
Teacher’s cues
- “Sit on height”
- “Feet point straight back”
Common mistakes
Sitting on the floor when knees are uncomfortable.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Higher props; blanket under ankles.
Variations
- Reclined Hero (Supta Virasana)
Props
- Block or bolster under hips
- Blanket under ankles
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Avoid with knee injuries or any knee pain.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Vira means hero; an ancient seated posture.
Questions
Is Hero Pose bad for knees?
It can strain knees without props. Sit on a block and stop with any pain.
