advanced Virasana · hero pose
Between the heels
Kneeling with the feet apart and the hips settling down between the heels. A deep, quad-and-ankle stretch that doubles as a very stable, upright seat once the knees allow it.
What it asks of you
- Deep knee flexion with tolerance for the tibia rotating
- Ankle plantarflexion along the floor
How to sit it well
- 1 Sit up on a block or bolster placed between the feet — never force the hips to the floor
- 2 Keep the feet pointing straight back, not splaying out
- 3 Lengthen up; let the thighs and ankles stretch, not the knees
- 4 Build tolerance with short holds
Good for
- Quad & ankle mobility
- A tall, stable seat once available
- Following a long walk
Props that help
- Block or bolster between the feet
- Folded blanket under the shins