Variations (2)
With Props (2)
Hero Pose with Arms Raised
Virasana with Arms Overhead · वीरासन ऊर्ध्व हस्तासन
Also known as: Virasana Arms Up
Hero Pose with Arms Raised, also called Virasana Arms Up is a classical yoga posture. Its Sanskrit name Virasana with Arms Overhead translates word-for-word as: Vira (Hero) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to strengthen the quadriceps, stabilise the ankles and open and strengthen the shoulders. Improves posture. Opens chest and shoulders. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with pregnancy and ankle injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Stretches quadriceps and ankles
- Improves posture
- Opens chest and shoulders
- Calms the mind
- Improves breathing capacity
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Place a thick folded blanket between the calf and thigh, or sit on a bolster/block to limit the depth of knee flexion.
Ankle Injury
Unstable or injured ankle joints can be overstressed by weight-bearing, extreme dorsiflexion, or plantar flexion.
Place a rolled blanket under the ankle to reduce plantar flexion pressure; reduce body weight on the foot.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Bend the knees to protect the lumbar spine, engage the core throughout, and stop if pain sharpens.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Widen the stance, avoid deep abdominal compression and twists, and consult a qualified prenatal yoga teacher.
Props That Can Help
Optional supports — use when helpful, not required
Folded Blanket
Place a folded blanket under the knees or shins to cushion the joint and reduce pressure from the hard floor during kneeling postures.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 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
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
How to Practice
1. Begin in Vajrasana (Thunderbolt Pose).
2. Keep your knees together and separate your feet slightly wider than your hips.
3. Ensure your feet are outside of your hips.
4. Sit down between your heels. If this is uncomfortable, use a blanket or cushion under your buttocks.
5. Inhale, and raise your arms overhead, keeping them straight.
6 more steps remaining
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Frequently Asked Questions
Common questions about Virasana with Arms Overhead
What is Hero Pose with Arms Raised?
Hero Pose with Arms Raised, also called Virasana Arms Up is a classical yoga posture. Its Sanskrit name Virasana with Arms Overhead translates word-for-word as: Vira (Hero) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to strengthen the quadriceps, stabilise the ankles and open and strengthen the shoulders. Improves posture. Opens chest and shoulders. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with pregnancy and ankle injury should approach with care or consult a qualified teacher.
What are the benefits of Hero Pose with Arms Raised?
Stretches quadriceps and ankles. Improves posture. Opens chest and shoulders. Calms the mind. Improves breathing capacity. Strengthens thighs and knees.
Who should avoid Hero Pose with Arms Raised?
Avoid this pose if you have: Knee injuries, Ankle injuries, Severe back pain, Pregnancy (consult a doctor).
How many steps are in Hero Pose with Arms Raised?
Hero Pose with Arms Raised is practiced in 11 steps. Begin in Vajrasana (Thunderbolt Pose).
Is Hero Pose with Arms Raised suitable for beginners?
Yes, Hero Pose with Arms Raised is a beginner-friendly pose suitable for all levels.
What props are needed for Hero Pose with Arms Raised?
You may use: blanket. Props make the pose more accessible and comfortable.
What poses should I do before Hero Pose with Arms Raised?
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 with Arms Overhead with other poses