Gaze ahead, chin levelShoulders soft, chest openFeet relaxedSpine tall, ribs knitPalms rest on the thighsSit bones downHero Pose
Vīrāsana
Read what the gnome says
Hero Pose! Kneel and sit between the heels, knees together. Lengthen the spine, rest the hands on the thighs. Sit on a block if the knees or ankles feel pinched. Breathe easily. Skip it if the knees complain. Calm and steady hero gnome.
Works on Quadriceps · Tibialis anterior
How to do it
- Kneel with the knees together and the feet slightly wider than the hips.
- Sit back between the heels, on a block if needed.
- Rest the palms on the thighs, lengthen the spine and breathe slowly.
Common mistakes
- Don’t sit if the knees pinch: raise the hips on a block.
- Don’t let the ankles roll in.
- Don’t slump the chest.
Benefits
- Stretches the thighs and the front of the hips.
- Opens the chest and eases the back.
- Grounding and calm.
Take care: Go easy or skip if you have knee pain. Pad under the knees and shins with a blanket.
Not medical advice. Ease off if anything feels sharp or wrong.
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