An Easy Guide to Yoga Hero, or Virasana

Yoga Hero, or Virasana, is great for resting at the end of the day, as it is relaxing and calming but also stretches the feet, to alleviate tension. It is also a great yoga pose for meditation, and is therapeutic, helping to relieve high blood pressure.   

Yoga Hero

With Yoga Hero comes the serenity of being properly grounded - a straight spine, a strong centre and an air of calm - rooted, but ready for anything. 

This yoga pose will also open the knee and hip joints and stretch the arches of your feet - excellent prep for sitting meditation. 

 Just watch out for your knees!

Watch a clip for this yoga pose 


How to do Yoga Hero, or Virasana, in easy steps  

Step 1:

Start with your hands and knees on the floor. Support the legs and with with a folded blanket if required.

Step 2:

Come to kneeling. Bring the knees together and separate your feet until they are slightly wider than your hips.

Step 3:

The feet are pointing directly backward, not turning in or out.

Step 4:

Exhaling, sit down between your feet, drawing the flesh of the calves outwards to create more room. Slowly lower your hips to the mat.

Step 5:

If you find it hard to come to the floor or if it is uncomfortable for your knees, sit on one or two blocks placed between your feet.

Step 6:

Place the hands on your thighs with the palms facing downwards.

Step 7:

Extend your upper body, spine erect, tailbone down.

Step 8:

Inhale and broaden your chest, creating space between your collarbones. Shoulders are relaxed and rolling back, shoulder blades moving down towards each other. 

Step 9:

Stay for 5 breaths to begin with, gradually increase the time to several minutes.

Step 10:

To release, raise the torso, scoot the feet in front of you and relax. You might like to try a seated forward bend to stretch out your legs.


Yoga Hero Ariadne Vickers

Yoga pose category:  Kneeling

Level: 1  

If your ankles or feet feel painful in this position, try using a cushion or a blanket to minimise the pressure on them –it’s important that you feel comfortable and relaxed in this position.

Sanskrit words meaning: 

Vira - hero or chief 

Asana - pose

Yoga pose health benefits: 

Like all yoga poses, Yoga Hero has many health benefits. Use it to help with the following health conditions:

High blood pressure




Flat feet 

Digestive Issues 



Yoga pose contraindications: 

Don’t practice Yoga Hero if you have any of the following health conditions: 

Ankle injury


Knee injury 

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Lucy Edge 

is a yoga advocate and writer with three yoga books to her name, including the beloved travel memoir Yoga School Dropout. She writes regularly for the national press, has authored over 150 guides to types of yoga and yoga poses, discovered nearly 250 proven health benefits of yoga through her painstaking classification of 300 clinical studies, and collected more than 500 personal testimonials to the real life benefits of yoga. She is also the creator of our yoga shop – YogaClicks.Store – handpicking yoga brands that are beautifully made by yogis committed to environmental and social sustainability.