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Hero Pose (Virasana in Sanskrit) is a kneeling posture in which your feet are on either side of your hips. It’s a great way to stretch the quad muscles of your thighs and your feet and ankles, but it can put pressure on your knees, so approach with caution and use props if you have a knee injury or begin to feel knee pain.
Step-by-Step Instructions for Hero Pose
- Begin on your hands and knees.
- Separate your feet a little wider than your hips.
- Walk your hands back and lower your seat to the mat between your shins.
- Make sure that you are sitting on the floor, not on your feet.
- The tops of your feet are on the mat, and your toes point toward the back.
- Take your hands to your thighs.
- Stay for five to ten breaths.
🧘 Tip from a Yogi
"If sitting cross-legged for meditation doesn’t work for you, Hero Pose may be the answer. Try sitting on a block if you’re going for a longer session."
Hero Pose Basics
Sanskrit Meaning: Vira (Hero) Asana (Pose)
Yoga Level: Beginner
Pose Type: Seated
Pose Category: Quad Stretch
Common props: Blocks or a bolster to sit on.
Benefits of Virasana
- Stretches thighs, knees, and ankles
- Improves posture and spinal alignment
- Can be comfortable for meditation
Key Alignment Cues
1. Sit on something
Taking a block or a bolster under your seat can transform your experience with this pose.
2. Keep your knees together
Keep both knees hugging the midline. If they want to separate, try sitting on a prop.
3. Stack your spine
Make sure your shoulders are over your pelvis. This keeps your spine aligned.
Beginner Tips for Hero Pose
- Place a block or two or a bolster under your seat if this pose is uncomfortable on your knees, or if it’s hard to sit up straight.
- Roll up a blanket and place it behind your knees if your ankles are uncomfortable.
- Start with short holds (three breaths) and gradually increase duration.
Variation
Reclined Hero Pose (Supta Virasana)
Lying down while keeping your legs in Hero Pose intensifies the quad stretch.
Preparatory Pose
Revolved Crescent Lunge with Quad Stretch (Anjaneyasana)
Prepare your quads with this kneeling stretch.
Counter Pose
Staff Pose (Dandasana)
Extend your legs in front of you and give them a shake.
Why We Practice Hero Pose
We practice Hero Pose for the deep quad stretch and for seated meditation. If you’re going to be meditating for longer than ten minutes, your hips can start to hurt in a cross-legged position, and it becomes increasingly difficult to sit up straight and keep your spine long. Sitting on a block or two in Hero Pose is easier on the hips and sets you up for better spinal alignment.
Hero Pose FAQs
Is Hero Pose safe for beginners?
If you don’t have a knee injury, then it should be safe. If you have any pain in the knee, come out and try the pose with a block under your seat. If you still have pain, skip this pose.
What is the difference between Hero Pose and Thunderbolt Pose?
In Thunderbolt, you are sitting on your feet. In Hero, your butt is on the floor (or a block) and your feet are on either side of your hips.
Can Hero Pose help with knee pain?
It’s best to avoid this pose if you have knee pain.
How long should you hold Hero Pose?
Try ten breaths for a good stretch, but you can stay in this pose for longer meditations.
What muscles does Hero Pose stretch?
Primarily the quadriceps muscles of the thighs.
