Pose library›Seated
Beginner · Seated

Hero Pose
Virasana

A kneeling seat that develops upright posture while lengthening the fronts of the thighs.

Instructional illustration of Hero Pose
LevelBeginner
Pose typeSeated
Primary focusThighs, Ankles

How to practice Hero Pose

  1. Kneel with knees together and feet beside the hips.
  2. Sit on a block or between the heels.
  3. Point the toes straight back and lengthen the spine.
  4. Rest the hands on the thighs.

Practice tips

  • Use enough height to keep knees comfortable.
  • Place padding under the ankles.
Practice note: Avoid this shape if it causes knee pain.
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