Virasana - Hero Pose


Hero pose or virasana increases the flexibility of the legs by stretching the knees, ankles, thighs and feet. Its name is derived from the Sanskrit word vira which stands for hero or warrior. If you cannot sit on the floor, use a prop like a blanket or a stool. Take care not to strain your knees during the exercise. Avoid this pose if you have injured your knee or ankle. If the top of the feet hurt during the pose or if you experience any strain in the knees, keep a blanket or towel under your feet. To stretch the upper body will reduce stiffness in the neck and shoulders and opening the chest, thereby enabling you to take deep breaths.



  1.  Kneel down on the floor with knees hip width apart and the thighs parallel. 
  2. Shift you're a little more than hip width with their top flat on the floor. 
  3. Lean forward and turn the fleshy part of the calves outward with your hands. 
  4.  Exhale when you sit on the floor between the feet. If you experience any discomfort or cannot sit on the floor properly, sit on a prop. 
  5. Position your hands on the top of the thighs close to your knees and palms facing down. 
  6. Relax your shoulders and upper body, with spine straight and tall. 
  7. Point the crown of the head to the ceiling and look straight ahead. Think of yourself as a warrior who sits tall and proud. 
  8. Remain in this pose from 30 seconds upto a minute. Shake your legs to relieve the knees, ankles and feet.


  1. If your ankles are painful in this pose, roll up a towel and place it underneath them before you sit back.


  1. Avoid for injury to knees or ankles.


Target Muscles

Additional Muscles