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Also known as: Hero pose, Virasana.

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Technique

  1. Sit on your heels with your feet pointed back and your legs together.
  2. Remain seated with your back straight and your hands resting on your thighs.

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Form tips

  • Try to keep your heels close together and do not let them split apart
Risks
  • If you feel too much pressure in the knees you can support yourself with your hands on a couple of yoga blocks.
  • If you lack Ankle plantarflexion you can place a rolled up towel between your ankles and the floor.

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Muscles

Flexibility

Primary

  • Legs

Secondary

  • Quadriceps
  • Pelvis

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Kneeflexion
Ankleplantarflexion
trains stretches

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Progressions

e09t

Seiza shoulder dislocates

Novice
e0ef

Reverse nordic

Advanced
e0il

Seiza side twist

Novice
e0im

Seiza jump to squat

Novice
e10e

Camel rotations

Novice
w01x

Moon salutation A

Novice
w01y

Moon salutation B

Novice
e18a

Elevated One Leg Folded Forward Bend

Beginner
e182

Heel sit

Beginner
e067

Kneeling quad stretch

Beginner
e0q4

Kneeling forward fold

Novice
e0z8

Knees to chest pose

Beginner
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