Hero Yoga Pose

Hero Yoga Pose is a seated pose that targets the quads and is ideal for yogis and yoginis at an intermediate level.

ajna – the third eye chakra
related poses
How To Do Hero Yoga Pose
  1. Begin by kneeling on the ground, buttocks sitting on your heels. Your thighs should be perpendicular to the ground. Shift your knees together until they touch. Slide your feet apart, with the tops flat against the ground, until they are just wider apart than your hips. Point your big toes slightly towards each other.
  2. Slowly begin to sit back. As you do so, lean your torso forward slightly. Grab your calf muscles and gently roll them outward or press them back away from your knees. Finally, sit down between your feet.
  3. Sit up straight with your chest open and your shoulders over your hips. Rest your hands on your thighs, palms up.
  4. Hold for 30 seconds to a minute. Over time, slowly build up to five minutes.
  • Breathe deeply through each step.
  • If you have a history of knee and/or ankle injuries consult an instructor or a doctor before attempting this pose.
  • This pose may seem simple, but like any other it must be done carefully and expertly.

Use a yoga block, folded blanket or towel to sit on if you cannot reach the ground or if you find it uncomfortable
Make sure there is a small space between your heels and your hips — they should not touch.
Practitioners with knee issues often find it more comfortable to press their calf muscles back and away from the knee rather than rolling them outwards.

Stretches & Strengthens

All Muscles: Quads, Knees
Target Muscles: Quads, Knees and Ankles

Health Benefits of Hero Yoga Pose
  • May help ease digestion and relieve gas pains.
  • May lower blood pressure.
  • Recommended for pregnant practitioners as a method of reducing swelling in the legs.

Sanskrit Name & Meaning

Sanskrit Name & Meaning



vira: brave, heroic, strong
asana: posture

History & Mythology

History & Mythology

The Virasana or Hero Pose is one of three asanas attributed to Hanuman, a Hindu deity. Hanuman was a vanara (monkey-like human) and a loyal friend and follower of the popular and powerful god Rama. Hanuman was instrumental in the effort to save Rama’s wife Sita from the villainous king Ravana. He is a very noble and heroic figure, who literally tore open his own chest at one point to prove his love for Rama and Sita. The other asanas attributed to Hanuman are the Hanumanasana (Monkey Pose) and Anjaneyasana (Lunge Pose).
Research into the history and mythology of yoga poses is a daily commitment. If you have any information that may help us out, we’d love to hear from you.