Kneeling / Seated
Hero Pose
Vīrāsanaवीरासन· veer-AH-suh-nuhhero posture (vīra = hero)
Virasana (Hero Pose) is a kneeling seat where you sit back between your heels with the spine tall. It stretches the thighs, ankles and arches of the feet, supports digestion, and makes a steady seat for breathing and meditation. The reclining version (Supta Virasana) deepens the stretch.
Step by step
- 1
Kneel with knees together
Kneel with the knees together and the feet slightly wider than the hips, tops of the feet on the floor pointing straight back.
- 2
Sit back between the heels
Slowly sit the hips down between the heels — not on them. If the hips don't reach the floor, sit on a block or cushion between the feet.
- 3
Lengthen the spine
Rest the hands on the thighs, lengthen the spine and soften the shoulders. Stay for several breaths, keeping the knees comfortable.
- 4
(Optional) recline
For Supta Virasana, only if the knees are happy, walk the hands back and lower onto the elbows, or all the way down with support under the back.
Benefits
- Stretches the thighs, ankles and arches of the feet
- Supports digestion (a traditional seat after eating)
- Relieves tired legs
- Makes a steady seat for pranayama and meditation
Common mistakes
- Sitting directly on the heels instead of between them
- Letting the knees splay wide or hurt
- Forcing the reclining version
Modifications & variations
- Sit on a block or bolster between the feet
- Place a rolled blanket under the ankles
- Keep it upright rather than reclining
Related poses
Video transcriptThis video demonstrates Vīrāsana (Hero Pose) and its reclined variation, Supta Vīrāsana, including bolster-and-block modifications for tight hips.
Namaste! In today's video we will demonstrate the posture Vīrāsana. To begin, sit in Dandasana and bend the right leg, placing the heel outside the right buttock. Bend the left leg and place the left heel outside the left buttock. The toes are pointing to the back and the hips are resting on the floor. Place the palms in chin mudra on the thighs. The elbows are softly bent and the spine is tall.
To release Vīrāsana, place both palms on the left side and straighten the right leg out. Move the palms to the right and extend the left leg out.
A variation of the posture that you can practice is Supta Vīrāsana, or reclined hero pose. To begin the practice, place your palms behind the hips. Drop the elbows down to the mat and stay here for a few breaths. If you are comfortable, allow the entire spine to rest on the floor. You can deepen the posture by placing your hands overhead. Stay in this posture for a few breaths. To release, place your palms on the heels, tuck the chin into the chest and sit up. As a counter, you can fold forward with your palms on the feet.
If your hips do not rest on the floor during the practice of Vīrāsana, you will require a bolster and a block. If you use the bolster, place the bolster behind you and sit on the bolster with your legs extended forward. Bend the right leg, placing the right foot outside the bolster, bend the left leg and allow the knees to rest on the floor. Keep the knees together, place the palms on the knees and sit for a few moments.
To practice Supta Vīrāsana, use a bolster and a block. Place the bolster behind you and place the block a few inches away from the bolster. Sit on the block and extend the legs forward. Bend the right leg and bend the left leg, placing the foot outside the block. Palms on the knees, eyes closed.
For Supta Vīrāsana, place the palms behind the buttocks in line with the bolster. Allow the elbows to drop to the floor and the spine to rest on the bolster. Stay here for a few breaths and to release, hold on to the feet, tuck the chin into the chest and sit up.
Frequently asked questions
- Is Hero Pose good during menstruation or pregnancy?
- Gentle upright Hero Pose is traditionally used to ease the legs and support digestion, and can suit menstruation and pregnancy with support — check with your doctor and skip if the knees hurt.
- What if my hips don't reach the floor?
- Sit on a block or firm cushion between your feet. Never force the hips down — the prop keeps the knees safe.
References
- B.K.S. Iyengar, Light on Yoga — Vīrāsana · Book — Alignment reference from the Indian Iyengar tradition.