How to do… Hero Pose - Virasana

VIRASANA (Vira = Hero, Man, Chief) - HERO POSE

This asana is a wonderful and very beneficial stretch for your legs.
Before getting started, please take extra care when practicing asanas and be aware of your body and where you are today! In case of experiencing pain or discomfort, back off and use probs a mentioned below. 

How to do…

 Babsi in Virasana, Hero Pose. Image: Babsi Glanznig

Babsi in Virasana, Hero Pose. Image: Babsi Glanznig

Kneel on the floor with your thighs perpendicular to the floor, and touch your inner knees together. Slide your feet apart, slightly wider than your hips, with the tops of the feet flat on the floor and press the top your feet into the mat. Exhale and sit back. Start slowly here as this pose can be very strenuous on your knees! If you feel comfortable, sit all the way down, in between your feet. Here, make sure your knees are touching and your ankles are parallel to your legs. Turn your thighs inwards and press your thighbones into the mat. Rest your hands on your thighs and breath deeply.

If you experience discomfort, grab a block or a thick blanket and sit on these probs. Take it one step at a time and allow your body to slowly lengthen and stretch.

If you would like to deepen the asana, after 5 breaths slowly, begin to firm your shoulder blades against the back ribs and lift the top of your sternum like a proud warrior. Widen the collarbones and release the shoulder blades away from the ears. Lengthen the tailbone into the floor to anchor the back torso. with the help of your hands, lower your torso and lie down on your back, extending the arms over-head. Again, check the position of your knees (together) and feet (parallel to thighs).

At all times, continue to breath steadily through the nose, drawing the breath over the back of your throat. With long steady breaths, your body and nervous system will relax and you will be able to gain the full benefits of this posture. 

 A deeper version of Hero Pose. Image: Babsi Glanznig

A deeper version of Hero Pose. Image: Babsi Glanznig

At times, the inner top feet press more heavily into the floor than the outer top feet. Take the palms of your hands and press them along the outer edges of the feet. This allows you to gently push the pinky-toe sides of the feet into the mat.


  • Stretches the thighs, knees, and ankles
  • Strengthens the arches
  • great exercise for “Colorado Quadriceps” as it lengthens and stretches this big muscle