Hero pose (virasana)

Health and Fitness


Start in a kneeling position. Keep knees together, separate feet, sit d down on mat between the feet (not sitting on the feet). If bottom does not easily reach the floor or if there is knee discomfort, place a blanket or block underneath sit bones. Keep feet straight, not turning inward or outward. If you have knee pain, try thunderbolt pose (vajrasana) instead.
Benefits: Stretches thighs and ankles, improves osture. Often used for meditation.
Contraindications: Knee or ankle injury
*If you feel comfortable seated, try moving into reclined hero pose (supta virasana).