Hero Pose (Virasana)

by | Jun 12, 2020 | Yoga Poses


Reviewed by  Dr. Andrew Grover,  CPT


  • Stretches ankles, tops of the feet, knees, and legs.
  • Reduces swelling of the legs during pregnancy (through the second trimester)
  • Energizes the legs when they are tired.
  • Improves digestion and relieves gas


Keep your feet directly in line with your shins. Do not let your feet outspread wide open, as this can cause injury to your knees and groins. Keeping your feet in the same line as your shins will avoid twisting your knees.

How to do

  • Bring the knees to the floor with the knees together and the feet hip’s width apart. Wisely sit back on your heels with the heels touching the outside of hips. Rest the hands on the knees with the palms facing up or down.
  • Press the lower legs down into the floor and reach the crown of the head up to lengthen the spine. Drop the shoulders down and back, and press the chest towards the front of the room.
  • Relax the face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the front teeth.
  • Breathe deeply through the nose down into the belly. Hold as long as comfortable.


  • Avoid this pose, If you’ve recent or chronic knee injury or inflammation.
  • If during this asana you have any kind of leg cramps or you have pain in your knees, then you should immediately leave that posture, do not forcefully try to do this asana. 

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1 Comment

  1. andres lorenzo

    Hello, I did this pose as a stretch, 7 months have passed and my knees still hurt, what could have happened to me?


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