Virasana

Hero Pose

Hero Pose demonstrated on a yoga mat

How to do Hero Pose

  1. Lower your hips toward both heels, stopping if your knees or ankles feel pinched.
  2. Keep your knees comfortably close without squeezing them together.
  3. Lightly engage your abdomen and stack your ribs over your pelvis.
  4. Rest your hands on your knees without pressing down.
  5. Let your shoulders settle away from your ears.
  6. Look forward with your chin level.
  7. Place your hands on the floor ahead and lift your hips away from your feet.

Benefits

The tops of your feet and ankles get a stretch in this kneeling seat.

Further reading: Hero Pose

Variations

With your feet beside your hips, lower onto a block between them without knee pressure.