Benefits of Hero pose – Virasana

Virasana is a wonderful remedy for tired legs at the end of a long day, as well as an alternative to posture for seated meditation.  




vira = man, hero, chief


The benefits of Hero Pose and the basics –


  • Releases tension in the thighs, knees, and ankles
  • Strengthens the arches of the feet
  • Improves digestion and relieves gas
  • Helps relieve the symptoms of menopause
  • Reduces swelling of the legs during pregnancy (through second trimester) and Christmas shopping!
  • Therapeutic for high blood pressure and asthma

How to

  • To come into Hero pose or Virasana, begin in an all fours position on your hands and knees.
  • Bring your knees closer together and separate your feet slightly wider than hip distance apart
  • Press the top of your feet down and slowly lower your hips back until eventually sitting on the mat (or props) between the heels
  • Use your hands to roll the flesh of your calves away, draw your navel in and up, ground through your sitting bones and extend through the crown of your head
  • Stay for 5 to 10 breaths
  • Come out of the pose the way you came in, by placing the hands in front of you and lifting the hips back up to all fours
benefits of hero pose
Making sure the soles of the feet face upwards rather than inwards to protect the knees.


Beginners’ tips for Hero pose

  • Use as many props as you need to raise the hips up, and avoid any discomfort in the knees. Stacking cushions or blocks between your feet is a great option
  • You can practise the pose one leg at a time with one leg folded under and the other straight out in front of you before coming into the full pose
  • Gradually build up the length of time you stay in the pose.
  • If your ankles are stiff, place a rolled up blanket underneath to decrease the stretch
  • Keep pressing firmly through the tops of the feet and firm the inner ankles in


  • If you feel any discomfort in your knees, adjust the pose accordingly by elevating your hips by placing a couple of blocks or cushions between the feet to sit on.
  • Avoid in the case of ankle or knee injuries or recent knee op.
  • If your quads (front of thigh muscles) are very tight, come into the pose slowly and keep the hips higher by sitting on props such as yoga blocks or cushions. You should feel the stretch in the belly of the muscle rather than at the attachment points at the knees.

I enjoy poses that appear simple yet present us with a physical and mental challenge. At first glance, Hero Pose appears to be as easy as just getting down on your knees. However, the posture calls for a precise, deliberate alignment of your feet and knees. Depending on the structure of your calves, ankles, and quadriceps, you might need to modify the pose. You must practice inner and outer calm and sit with oneself in order to hold the pose.

I hope this break down on hero pose helps you to explore it further in your own time, and you are more than welcome to come along to one of my yoga classes in St Helens, or for an even deeper practice, one of my yoga workshops in Merseyside too!

Oh and speaking of yoga workshops…why not come along to my Spring Awakening Yoga Workshop. There is no better time to revisit our connection back to the cyclical nature of the seasons.

Spring’s energy is powerful and vibrant. It is the true beginning of a new year. In this yoga workshop you will be guided by trauma informed Yogatherapist Leanne Tipton, She will guide you through practices to embody your bodies energy and the environment around us, using yoga postures, breathing techniques, and meditation so that we can better support our energy, health and wellbeing this Spring time. A lovely afternoon of Spring awakening with mindful yoga, connection and time for rest, reflection and rejuvenation in a beautiful studio setting, accompanied by grounding essential oils. Ending the workshop with some nourishing goodies and a little gift to take home with you. All welcome to this workshop, including complete beginners.

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