Hero Pose anatomy
Hero Pose · Virasana · Tư thế anh hùng
Hero Pose mainly works ; it stretches quadriceps, tibialis anterior; erector spinae, multifidus, transversus abdominis stabilize.
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Kneel with the knees together and the feet wider than the hips, then sit on the floor between the heels. The quadriceps and the front of the ankles stretch more deeply than in thunderbolt pose.
Muscles in this pose
Stretching: Quadriceps, Tibialis anterior
Stabilizing: Erector spinae, Multifidus, Transversus abdominis, Trapezius
Why these muscles work or stretch
- Quadriceps · Stretching: Knees fully bent
- Tibialis anterior · Stretching: Tops of the feet flat on the floor
- Multifidus · Stabilizing: Keeps the spine upright
Practice cues
- Sit on a block or blanket if the knees feel strained
- Point the tops of the feet straight back; don't sickle the ankles
- Lengthen the spine; relax the shoulders
Benefits
- Deeply stretches the quadriceps and the fronts of the ankles
- Gives a stable upright seat for breathing and meditation
- Builds endurance in the back muscles that keep the spine upright
Cautions / contraindications
- Avoid with a knee injury, a meniscus tear or knee ligament damage
- Take care with ankle pain; don't let the feet sickle inward
- Stop at once with sharp knee pain; sit higher on a block
Easier variations
- Sit on a block or folded blanket placed between the heels
- Put a rolled blanket under the ankles if the tops of the feet strain
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Thunderbolt Pose Vajrasana
- Lion Pose Simhasana
- Wide-Knee Child's Pose Adho Mukha Virasana
- Child's Pose Balasana
- Tabletop Pose Bharmanasana
- Extended Puppy Pose Uttana Shishosana
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