With Props (1)
Virasana (supported)
वीरासन (संस्थित)
Virasana (Hero Pose) is a kneeling asana that stretches the thighs, ankles, and feet. When supported with a blanket or bolster, it becomes a restorative pose, promoting relaxation and improving posture.
Anatomy Involved
Benefits
- Stretches the thighs, knees, and ankles
- Improves posture
- Relieves tired legs
- Calms the mind
- Strengthens the arches of the feet
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Knee injury
- Ankle injury
- Pregnancy (modify with wider knees)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Place padding under the knees if needed for comfort
- 2Align the hips directly above or behind the knees
- 3Keep the spine long and the chest lifted
- 4Press the tops of the feet or toes firmly into the floor
- 5Engage the core to support the lower back
- 6Allow the hip joints to open gradually — never force
- 7Surrender the weight of the body to the props and the floor
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Virasana (Hero Pose) is a kneeling asana that stretches the thighs, ankles, and feet. When supported with a blanket or bolster, it becomes a restorative pose, promoting relaxation and improving posture.
How to Practice
1. Begin in a kneeling position, knees hip-width apart.
2. Place the feet slightly wider than hip-width, keeping the tops of the feet on the floor.
3. If the buttocks do not rest comfortably on the floor between the heels, place a folded blanket or bolster between the heels and the buttocks.
4. Inhale, lengthen the spine and lift the chest.
5. Exhale, slowly lower the buttocks onto the support (or floor).
5 more steps remaining
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Frequently Asked Questions
Common questions about Virasana (supported)
What is Virasana (supported)?
Virasana (Hero Pose) is a kneeling asana that stretches the thighs, ankles, and feet. When supported with a blanket or bolster, it becomes a restorative pose, promoting relaxation and improving posture.
What are the benefits of Virasana (supported)?
Stretches the thighs, knees, and ankles. Improves posture. Relieves tired legs. Calms the mind. Strengthens the arches of the feet.
Who should avoid Virasana (supported)?
Avoid this pose if you have: Knee injury, Ankle injury, Pregnancy (modify with wider knees).
How many steps are in Virasana (supported)?
Virasana (supported) is practiced in 10 steps. Begin in a kneeling position, knees hip-width apart.
Is Virasana (supported) suitable for beginners?
Yes, Virasana (supported) is a beginner-friendly pose suitable for all levels.
What props are needed for Virasana (supported)?
You may use: blanket, block, bolster. Props make the pose more accessible and comfortable.
What poses should I do before Virasana (supported)?
Prepare with: Virasana, Bharmanasana (Table top pose), Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Virasana (supported) with other poses