Hero PoseVirasana

Virasana, or Hero Pose, is a kneeling seat where you sit between your feet with a tall spine and hands resting on the thighs. It stretches the thighs, knees and ankles and offers a steady alternative to Lotus for meditation. Sitting on a block keeps it accessible while the legs open over time. Many find it a calm, grounding seat for stillness, women-first, in Kolathur.

1. 1

   Set up

   Kneel with your inner knees together and slide your feet slightly wider than your hips, tops of the feet flat on the floor and big toes angled gently in.

   ↑ Inhale
2. 2

   Sit between the feet

   Exhale and lower your hips down between your heels, drawing the calf flesh outward so your sit bones settle evenly on the floor or a block.

   ↓ Exhale
3. 3

   Lengthen the spine

   Rest your hands on your thighs, firm the shoulder blades onto the back, lift the breastbone, and lengthen the tailbone down to ground the seat.

   ↑ Inhale
4. 4

   Release

   Press your hands to the floor, lift your hips, extend the legs forward, and gently bounce the knees to ease the thighs.

   ↓ Exhale

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

• ✓Stretches the thighs, knees and ankles
• ✓Offers a steady, grounded alternative to Lotus for meditation
• ✓Encourages an upright spine for breathing and pranayama
• ✓Many find it eases tired legs after long periods of standing
• ✓Builds steadiness and focus through still, seated holds

• Sit on a block and never force the seat down if you have knee or ankle issues or recent leg surgery
• Avoid if you have severe arthritis, inflamed varicose veins, or are in late-stage pregnancy
• Come out slowly and shake the legs if you feel any sharp knee pain, tingling, or numbness

This is general guidance, not medical advice. If in doubt, check with your doctor.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.