Hero Pose Virasana

Hero Pose Virasana


This exercise involves sitting on the floor with the knees bent and feet tucked under the buttocks, also known as Hero Pose or Virasana. It can help improve posture, stretch the thighs and ankles, and promote relaxation.

Muscle Group

Equipment Required

Hero Pose Virasana Instructions

  1. Start by kneeling on the floor with your knees hip-width apart and your feet pointing straight back behind you.
  2. Place a folded blanket or cushion between your feet and sit back onto it.
  3. Slowly lower your buttocks down onto the floor, keeping your knees together and your feet pointing straight back.
  4. Place your hands on your thighs or on the floor beside your hips.
  5. Lengthen your spine and lift your chest, keeping your shoulders relaxed.
  6. Breathe deeply and hold the pose for 30 seconds to 1 minute.
  7. To release the pose, slowly lift your buttocks off the floor and come back onto your knees.

Hero Pose Virasana Form & Visual

Hero Pose Virasana

Hero Pose Virasana Benefits

  • Stretches the thighs, knees, and ankles
  • Improves digestion and relieves gas and bloating
  • Helps to reduce swelling in the legs and feet
  • Strengthens the arches of the feet
  • Improves posture and alignment of the spine
  • Calms the mind and reduces stress and anxiety

Hero Pose Virasana Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Ankles
  • Feet

Hero Pose Virasana Variations & Alternatives

  • Low Lunge Virasana
  • Extended Hero Pose Utthita Virasana
  • Reclining Hero Pose Supta Virasana
  • Half Hero Pose Ardha Virasana
  • Revolved Hero Pose Parivrtta Virasana