Half Hero Pose - Ardha Virasana


Half Hero Pose, also known as Ardha Virasana in Sanskrit, is a seated yoga posture that provides a deep stretch to the thighs, knees, ankles, and feet. This pose is often used as a preparation for the full Hero Pose (Virasana), as it is a slightly less intense variation.
Overall, Half Hero Pose can be a great way to improve flexibility in the lower body and can be a helpful pose for runners, cyclists, or anyone who spends a lot of time sitting.
It’s important to be cautious and respectful of your body’s limits when practicing this pose. If you experience any pain or discomfort in your knees, ankles, or feet, you can place a folded blanket or cushion under your buttocks to provide extra support.

Pose Detail

Step-by-Step Instructions

Step 1
Commence by assuming a seated position.
Step 2
Lean towards one side while simultaneously bending your opposite knee outwards.
Step 3
Displace your calf to create space, and position your leg in Hero pose, ensuring your heel is close to your hip with the knees touching.
Step 4
Equally distribute your weight between both sit bones and sit up straight.
Step 5
Inhale deeply and elongate your spine, raising your chest towards the ceiling.
Step 6
Maintain the pose for a few deep breaths, experiencing a stretch in your thigh.
Step 7
To conclude, gently return your foot to its initial position and repeat the pose on the opposite side.

Benefits and Contraindications


Helps to stimulate the digestive system and improve digestion

Improves posture and strengthen the lower back muscles

Stretches the quadriceps muscles located at the front of the thighs

Improves knee and ankle flexibility

Reduces fatigue and improve overall energy levels


Hip or thigh injury


High blood pressure

Knee or ankle injury

Modifications,Props and Tips

  • Blanket: A folded blanket can provide support under the hips, knees, or ankles.
  • Bolster: A bolster can be placed under the hips or knees for support.
  • Block: A block can be used under the buttocks to elevate the hips.
  • Keep the spine tall and lengthened, and avoid rounding forward.
  • Focus on your breath, and try to deepen the stretch on the exhale.

Frequently Asked Questions

Is Half Hero Pose safe for everyone?

Half Hero Pose may not be safe for everyone, especially if you have knee or ankle injuries, or if you experience discomfort in the pose. It’s important to listen to your body and only practice poses that feel safe and comfortable for you. If you have any injuries or medical conditions, consult with your healthcare provider before practicing yoga.

How long should I hold Half Hero Pose?

You can hold Half Hero Pose for 30 seconds to 1 minute, or longer if it feels comfortable. It’s important to breathe deeply and relax in the pose, allowing the body to release tension.


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Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.