Half Hero Pose anatomy

Half Hero Pose · Ardha Virasana · Tư thế nửa anh hùng

Half Hero Pose mainly works quadriceps (left), tibialis anterior (left), erector spinae; it stretches quadriceps (right), tibialis anterior (right), deep hip rotators (right), hamstrings (left); iliopsoas, multifidus, transversus abdominis stabilize.

Opening the 3D model…

Sit on the floor with the left leg straight forward, toes pointing up. Bend the right knee and place the right foot just outside the right hip as in Hero Pose: top of the foot on the floor, sole facing up, toes pointing straight back. Both sit bones rest on the floor; if the right sit bone can't reach it and the pelvis tilts, put a folded blanket under the left sit bone to level the hips. The spine is upright, the shoulders relaxed and the hands rest on the floor beside the hips. The front of the right thigh and ankle stretch, the back of the left leg stretches gently and the back muscles keep the torso tall. It prepares for Hero Pose and for forward bends with one leg folded. Stop at once with sharp pain in the right knee and sit higher on a blanket; don't let the foot sickle inward.

Muscles in this pose

Working (contracting): Quadriceps (left), Tibialis anterior (left), Erector spinae

Stretching: Quadriceps (right), Tibialis anterior (right), Deep hip rotators (right), Hamstrings (left), Gastrocnemius (left)

Stabilizing: Iliopsoas, Multifidus, Transversus abdominis, Quadratus lumborum, Trapezius

Why these muscles work or stretch

• Quadriceps · Working (contracting): Firms the left thigh to keep the knee straight
• Tibialis anterior · Working (contracting): Flexes the left foot, toes pointing up
• Erector spinae · Working (contracting): Keeps the back upright
• Quadriceps · Stretching: Right knee fully bent: the main stretch
• Tibialis anterior · Stretching: Top of the right foot flat on the floor
• Deep hip rotators · Stretching: Gently stretched as the right thigh turns in to set the foot beside the hip
• Hamstrings · Stretching: Gently stretched with the left leg straight and the torso upright
• Gastrocnemius · Stretching: Gently stretched as the left toes point up
• Iliopsoas · Stabilizing: Keeps the pelvis upright instead of tipping back
• Quadratus lumborum · Stabilizing: Keeps the pelvis level with the legs in different positions
• Trapezius · Stabilizing: Lower fibers draw the shoulders down, away from the ears

Practice cues

• Place the folded foot just outside the hip, toes pointing straight back, not sickling in
• Root both sit bones evenly; put a blanket under the left one if the pelvis tilts
• Firm the straight thigh, toes up, and lengthen the spine

Benefits

• Stretches the quadriceps and the front of the ankle of the bent leg
• Gently stretches the hamstrings and calf of the straight leg
• Prepares for Hero Pose and builds endurance in the back muscles that hold the spine upright

Cautions / contraindications

• Avoid with a knee injury, a meniscus tear or knee ligament damage
• Use caution with ankle pain; don't let the foot sickle inward
• Use caution with low back pain; sit high on a folded blanket and bend the straight knee slightly

Easier variations

• Sit on a folded blanket or block so the knee bends less
• Put a rolled blanket under the ankle of the bent leg if the top of the foot strains

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 23/10/2026

Related poses

• Heron Pose Krounchasana
• Three-Limbed Forward Bend Trianga Mukha Eka Pada Paschimottanasana
• Staff Pose Dandasana
• Wide-Angle Seated Forward Bend Upavistha Konasana
• Half Splits Ardha Hanumanasana
• Front Splits (Monkey Pose) Hanumanasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)