Hero Pose
VirasanaA kneeling seat with the hips between the heels, lengthening the quads and ankles while keeping the spine tall. An alternative meditation seat and a quad opener.
- 01Kneel with the knees together and the feet slightly wider than the hips.
- 02Roll the calf flesh outward and sit the hips back and down between the heels.
- 03If the hips do not reach the floor, sit on a block or bolster between the feet.
- 04Point the toes straight back and press the tops of the feet into the mat.
- 05Lengthen the spine tall and rest the hands on the thighs.
- 01Sit on a block before you force the hips down.
- 02Roll the calves out as you sit back.
- 03Tops of the feet flat and pressing.
- 01Letting the knees splay wide to get lower — keep them together and raise the seat instead.
- 02Grinding the knees or ankles through pain — back off and add height under the hips.
- 03Rounding back once seated — stack the spine tall over the pelvis.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.