Virasana

Hero Pose

Hero is an upright kneeling seat with the pelvis supported between the feet.

Type: Seated
Focus: Breath
Intermediate ยท 4/10

Practise away from the screen with the Yoga Cards deck.

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How to do this pose

  1. Kneel on padding with knees comfortably close and feet slightly wider than the hips.
  2. Place a firm block between the feet and lower the sitting bones onto it without twisting the knees.
  3. Sit upright and breathe; lean forward onto hands to release the legs.

Before you begin

Avoid deep knee flexion with painful or injured knees; stop for ankle pain or numbness.

What you should feel

A mild stretch along the thighs and ankles, never pain inside the knees.

Benefits

Explores knee flexion and a supported upright seat.

Common mistakes

Forcing the pelvis to the floor or letting the feet twist outward.

Modifications

Use a higher seat or choose a chair.

Prep Poses

Comfortable kneeling on padding

Follow-Up Poses

Easy Seated; gentle leg extension

Related Content

Use a higher seat or choose a chair.