Be the hero that you are! This is a great thigh opener and can be easier to access than Supta Virasana (Reclined Hero pose) and provides similar benefits. This offers a lovely prelude to a joyful seated meditation as it gives the thighs and hips space and gives a great release to the quadriceps.
How to Perform

• Start in a kneeling position with your thighs parallel.
• Lean to the left side and bend the right leg.
• Gently press into your left calf muscle and slide your hand down the length of your left calf towards your ankle, flattening your calf as you sit your buttocks down outside of your calf.
• Connect with your right leg with love.
• Press your left toenails into the ground to continually activate your legs.
• Come out of this position the same way you came in and repeat on the other side.


There are so many benefits to this pose, what a hero! It’s excellent for creating space and healing the knees. Increases circulation through knee joints. Helps high blood pressure and asthma. Stretches the thighs, knees, and ankles and stretches the arches. Improves digestion and relieves gas. Helps relieve the symptoms of menopause. A great pose during pregnancy as it helps with edema in the legs and alleviates varicose veins. Great hip flexors release. Stimulates your digestive fire with the compression against the abdomen. The pose also balances and stabilises your nervous system.


• Knee or ankle injuries.
• Avoid this pose unless you have expert guidance from a teacher.


If your hips don’t reach the ground, or you feel pressure in your knees, place a block or cushion under your hips and extend one leg.