Hero Pose

Vīrāsana

Hero Pose
CategorySeated & Forward Folds TypeStretch LevelBeginner Hold60 sec MusclesLegs, Hips BreathingEven, calm breathing

How to do it

  1. EnterKneel with your knees together and your feet slightly wider than your hips. Lower your pelvis between your heels or onto a block.
  2. HoldSpine straight, the crown of your head reaching up, palms on your thighs. Notice the stretch along the fronts of your thighs. If your knees complain, add more height under your pelvis.
  3. ExitLean forward, release your legs, and stretch them out in front of you.

Benefits

Stretches the thighs and the tops of the feet; a comfortable seat for pranayama.

Cautions

  • Knee and ankle injuries — sit on a block or skip the pose

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Modifications & variations

Reclining Half Hero Pose Reclining Half Hero Pose Advanced Wide-Knee Child's Pose Wide-Knee Child's Pose Beginner

Where it appears

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