hero, brave, or warrior

General form of the pose:

Seated with the knees bent back beneath the hips, heels to the outside of the hips, tops of the feet on the floor and ankles straight. Torso rises up straight out of the hips.

Focal point

Core of the pelvis

Energetics of the pose

Calming, Strong, Steady.


Increases flexibility in the knees and ankles, teaches internal rotation in the thighs, reduces tension in the legs, and aids digestion and soothes abdominal discomfort. It is also one of the classical seated postures for meditation and breath awareness. The steadiness of virasana can be grounding and emotionally soothing.

Common helpful actions:

Pressing down into the toes and the knees can reduce discomfort in the knees and ankles.

Principle needing emphasis:

Organic energy (pressing down into the knees and toes, as well as rising up through the crown).


Sitting on blocks, blankets, or bolsters when the quads are tight or there is pain in the knees.
½ virasana

Common misalignments:

  • ankles torqued to the side
  • rounding the low back,

contraindications & limitations

  • tight quadriceps
  • knee injuries
  • ankle or foot injuries.

Muscle groups used

Quads will open. There is the potential to bind in the hip flexors.


  • Supta Virasana
  • Eka Pada Virasana

Inspiration for your classes

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