Seiza (Hero pose, Virasana)

Technique

1. Sit on your heels with your feet pointed back and your legs together.
2. Remain seated with your back straight and your hands resting on your thighs.

Form tips

1. Try to keep your heels close together and do not let them split apart

Risks

1. If you feel too much pressure in the knees you can support yourself with your hands on a couple of yoga blocks.
2. If you lack Ankle plantarflexion you can place a rolled up towel between your ankles and the floor.

Similar Exercises

• Heel sit
• Elevated One Leg Folded Forward Bend
• Kneeling quad stretch
• Knees to chest pose
• Kneeling forward fold

Equipment

• Ground (hands or body)