Hero Pose Virasana

Note: This is just a visual reference — it may vary depending on your setup.

Stretching Lower Body

Lower Body

Muscle Activation

Quadricep

80%

Knees

20%

Equipment

Exercise Mat

Setup / Starting Position

Kneel on an exercise mat with your knees together and your feet slightly wider than hip-width apart.
Sit back on your heels, keeping your spine long and your torso upright.

Exercise Position

Place your hands on your thighs or by your sides for support.
Press down through your shins and the tops of your feet to lift your knees off the mat.

Form & Performance

Sit back on your heels, feeling a stretch through your shins and the tops of your feet.
Keep your spine long and your chest lifted throughout the pose.