Pose sheet

Hero Pose

Vīrāsanaवीरासन

Sit between your feet with knees together, tops of feet grounded, and torso upright.

Open this pose in the 3D body

Steps

Support

Sitting bones, knees, shins, and tops of the feet.

Enter

Kneel and bring your knees together.
Separate your feet and point your toes backward.
Draw your calves toward your heels; sit between your feet.
Rest wrists on knees; touch each thumb to its index finger.
Turn your palms upward and lengthen your torso.

Hold

Distribute your weight evenly between both sitting bones.
Keep the tops of your feet grounded.
Lift your breastbone and release your shoulders away from your ears.

Exit

Place your hands on the floor in front of you.
Lift your hips and return to hands and knees.

Breathing: Breathe deeply.
Gaze: Keep your eyes open while learning.
Duration: No prescribed numerical time; alternatively, 5–10 breaths.

Adapt

Adaptations

Raised seatPlace blocks or blankets between feet; support both sitting bones.
Ankle supportPlace a rolled blanket under your ankles.
Chair alternativeSit upright on a sturdy chair with both feet grounded.
Thigh supportPlace a folded blanket between your calves and thighs.

Variations

Ardha Vīrāsana: one leg folded, the other extended.
Vīrāsana with raised arms: Interlace your fingers, palms upward.
Supta Vīrāsana: Recline your torso with your back supported.

Signals of effort

Deep flexion of both knees.
Tops of feet grounded with both ankles in plantar flexion.