Hero Pose (Virasana) | Improve the Flexibility and Mobility of Your Knees

Give your legs some love and practice Hero pose to improve flexibility and mobility in your knees and surrounding joints. The magic of yoga stretches beyond helping the body to relax — it works to improve an individual’s overall well-being.

Hero Pose (Virasana)

A special seated pose that is home to meditative and breathing techniques, hero pose or Virasana helps to activate the Third Eye Chakra and works to improve blood circulation throughout the legs.

‘Vira’ in Sanskrit means warrior and ‘Asana’ translates to pose or posture. A similar pose to the Thunderbolt pose, hero pose involves placing your heels along the hips versus keeping the feet together.

Hero Pose Directions:

Hero pose is practiced by yogis at a more intermediate level, however, yoga constantly challenges the individual to improve their stretches and stances, which can be an added layer for a beginner yogi as long as they practice this pose under guidance.

The following directions will help you master the hero pose technique in no time:

  • Start on your knees with your hands on the floor. Keep your knees hip-width apart so that your thighs are parallel to each other and perpendicular to the floor. Your feet should be pointed backward and placed wider than your hips.
  • Supporting yourself with your hands, sit between your feet and slowly lower your hips to the floor.
  • Sit upright with your back straight. Rest your hands in between your thighs and gently close your eyes. You also have the option to bring your palms to touch across your chest in a Namaste position.
  • Lift up and extend your chest, relaxing your shoulders back and down, away from your ears. Then lift or lower your chin until your head feels perfectly balanced.
  • Breathe deeply and try to sit quietly for at least one minute.
  • The more regular you become with this pose, you will gradually increase the amount of time you hold this pose for.

Hero Pose Variations:

Variation 1

If you are finding this pose painful to your ankles, add a rolled towel and place it underneath them for added support.

Variation 2

Add a pillow or folded blanket between your calves and thighs to help facilitate the correct positioning of the pose.

Benefits of Hero Pose:

With regular practice of hero pose, one can improve their overall health, especially when it comes to the legs and knees.

Added benefits of practicing hero pose include the following:

Hero Pose Precautions:

When practicing any new pose of posture, make sure it is under a yoga practitioner. If you are recovering from an injury, always get the green light from your doctor before taking part in any new exercise.

It is best to avoid practicing the hero pose under the following conditions:

  • Cardiac issues
  • Severe headaches
  • Injuries to the ankles and knees

Updated by Siya Rajan on 07/03/2018

The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.


Hero Pose. (n.d.). Retrieved from https://www.tummee.com/yoga-poses/hero-pose

Editors, Y. (2007, August 28). Hero Pose. Retrieved from https://www.yogajournal.com/poses/hero-pose

YogaOutlet.com. (n.d.). How to Do Hero Pose in Yoga. Retrieved from https://www.yogaoutlet.com/guides/how-to-do-hero-pose-in-yoga