Hero Pose (Virasana) is a seated yoga pose where you sit between your heels with your knees together and feet pointing back. It stretches the quadriceps, knees, and ankles while encouraging tall spinal posture. It is a traditional meditation and breathing pose, though it requires healthy knees.
Muscle Group
Quadriceps, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the quadriceps, knees, and ankles
- Encourages tall spinal posture
- Traditional meditation and breathing pose
- Improves digestion when held after meals
- Calming and grounding
- No equipment needed (block recommended for tight hips)
How to perform
- Kneel on the floor with knees together and feet hip-width apart, tops of feet on the floor.
- Sit back between your heels, lowering your hips toward the floor between your feet.
- If your hips do not reach the floor comfortably, place a yoga block or folded blanket between your heels to sit on.
- Sit up tall with chest lifted and shoulders relaxed.
- Place your hands on your thighs, palms down or up.
- Feel the gentle stretch through your quadriceps, knees, and tops of your ankles.
- Hold for 30 seconds to several minutes. Breathe deeply.
- To exit, lean forward onto your hands, then carefully extend one leg at a time.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Quadriceps
Primary