Hero (hold)

Virasana

Yogaintermediatetimedno equipment

Kneeling seat with knees together and feet slightly wider than the hips, buttocks on the floor (or a block) between the feet, tops of the feet flat and toes pointing straight back, torso upright.

How to do it

1. Kneel with knees touching, shins on the floor, feet a little wider than the hips, tops of the feet flat, toes pointing straight back.
2. Lower the buttocks to the floor between the feet (a block may support them); the feet stay beside, not under, the hips.
3. Thighs parallel, pointing forward; torso tall and vertical.
4. Hands on thighs or knees, shoulders relaxed; gaze forward.

Muscles worked

lombari, quadricipiti