Hero Pose (Virasana)

Hero Pose is a kneeling seated posture that deeply stretches the quadriceps, shins, and tops of the feet while encouraging an upright, grounded quality in the spine. It is frequently used as a meditation seat for practitioners with tight hips who find cross-legged positions uncomfortable, and as a counterpose after intense backbends or hip-flexor work. The practitioner kneels with feet just outside the hips, then lowers the sitting bones between the heels toward the floor.

Cues

• Manually roll the calves outward before sitting down to prevent pinching of the soft tissue at the backs of the knees.
• Press the tops of your feet evenly into the mat and lengthen your toes back rather than gripping or sickling the ankles.
• Lift your sternum and soften your shoulder blades down the back to maintain a tall, dignified spine.
• If your sitting bones don't reach the floor, place a block or blanket between your heels to support the pelvis without strain.