Hero Pose: How to Perform Virasana in 6 Steps

Hero pose—virasana, in Sanskrit—is a beginner-level asana that also serves as the starting point for lotus pose, crane pose, and many other inversions, bends, and twists. This seated and relaxed yoga posture targets the quadriceps and ankles, and helps to align the spine by keeping your shoulders positioned over your hips. Virasana looks similar to another seated pose called vajrasana (thunderbolt pose), but in hero pose, the buttocks rest on the floor between the ankles, and the tops of the feet touch the floor on either side of the hips.

Some yogis find the kneeling position of the hero pose easier and more comfortable than sitting cross-legged in sukhasana. If you’re tight in the hips, hero pose offers an alternative position for doing pranayama breathing or for moments of meditation.

When trying hero pose for the first time, ease into the position and keep a folded blanket, towel, bolster, or yoga block nearby for a prop. If you feel any knee pain, stop. Wedge the prop between your calves and thighs, and sit back again. Follow these steps to perform hero pose:

1. 1. Begin on your knees. Kneel with your shins on the floor, thighs perpendicular to the ground, and knees together.
2. 2. Widen your stance. Keeping your knees together, slide your feet slightly more than hip-width apart. Press the tops of your feet flat onto the floor.
3. 3. Breathe and descend. Exhale, and lower your buttocks to the floor in the space between your feet. If your calves are in the way, use your thumbs to gently pull your calf muscles toward your heels. If your buttocks still aren’t reaching the floor, use your prop. Adding some height beneath your buttocks will help support your hips and ensure that your knees are in the proper position. Experiment with different props until you feel secure and supported in the seated pose.
4. 4. Roll your shoulders. Roll your shoulder blades away from your ears, lengthen from the tailbone, and lift your sternum proudly. Lay your hands in your lap—palms up, one on top of the other—or rest them on your knees, palms down.
5. 5. Hold. Hold this heroic pose for thirty seconds to one minute. Gradually extend the time the more you practice.
6. 6. Release. To release from hero pose, lean forward and press your hands into the floor. Lift your buttocks off the floor, cross your ankles, and sit back, moving your buttocks over your feet and onto the floor. Gently straighten both legs in front of you to assume staff pose (dandasana).

The hero pose is simple to execute, and can benefit the mind and body in many ways:

• Calms thoughts
• Creates a grounded feeling of stability
• Stretches the quads, knees, ankles, and hips
• Strengthens the foot arches
• Can improve digestion
• Increases blood circulation to the legs
• Can help ease symptoms of menopause

Cautions and contraindications include heart problems, headaches, and ankle or knee injuries. In any circumstance, consult your doctor before beginning a routine and ask your yoga teacher for assistance.

Once you’re comfortable with this seated pose, try adding the more challenging reclined hero pose (supta virasana) to your yoga practice.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Postures may be modified based on your individual needs.

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