Knee Joint Relaxation - Hero Pose

Knee Joint Relaxation — Hero Pose (Virasana)

The hero pose, or Virasana in yoga, is an ancient exercise combining deep quadriceps stretch with passive relaxation of the knee joint capsule. By sitting between the heels and gradually reclining backward, you create gentle traction on the entire anterior chain of the thigh and knee, promoting capsular adhesion release, patellar tendon lengthening and improved knee flexion. This posture is also renowned for its calming effects on the nervous system.

Why Practice the Hero Pose?

Full knee flexion is a movement we progressively lose with age and sedentary lifestyle. Posterior capsular adhesions, quadriceps shortening and patellar tendon stiffness combine to limit this range. The hero pose works simultaneously on all three components, offering global knee joint flexibility. Additionally, the reclined version powerfully stretches the iliopsoas and rectus femoris — two muscles whose stiffness is closely linked to lower back pain.

Anatomy Involved

• Quadriceps — all four heads are stretched in maximum knee flexion, especially the rectus femoris in the reclined version.
• Patellar tendons — the quadriceps tendon above and patellar tendon below the kneecap are placed under progressive tension.
• Knee joint capsule — the anterior part relaxes while the posterior part is gently stretched.
• Thigh fascia — the fascia lata and intermuscular septum are engaged in the global stretch.

Step-by-Step Instructions

Step 1 — Kneeling Position

Kneel on a mat, knees together, feet slightly wider than hips. Toes point backward, tops of feet flat on the floor.

Step 2 — Sit Between the Heels

Slowly lower your buttocks between the heels (not onto them). If you cannot reach the floor, place a yoga block or cushion between the feet to sit on. Knees stay together.

Step 3 — Gradually Recline (Optional)

If the seated position is comfortable, slowly lean backward supporting on your hands, then elbows, and eventually lying back flat. Progress only if no knee pain appears. Hold 10 to 20 seconds in the deepest position you tolerate.

Step 4 — Exit the Posture

Rise by supporting on your hands, reversing the steps. Never get up abruptly. Extend legs in front for a few moments to free the knees.

Duration and Repetitions

• Hold: 10 to 20 seconds (gradually increase to 60 seconds)
• Sets: 2 to 3
• Frequency: once daily
• Total duration: approximately 5 minutes

Safety Tips

• This exercise is contraindicated for knee ligament injuries, acute meniscal pathology or recent total knee replacement.
• If you feel any pain in the knee (not just muscle stretch), exit the posture immediately.
• Use supports (cushion, block) to adapt to your flexibility level.
• Never force the backward recline — every centimeter must be gained without pain.

Who Benefits from This Exercise?

The hero pose is recommended for yoga practitioners, athletes wanting to improve knee flexion, and those in post-operative knee rehabilitation (with medical approval). It is particularly useful after prolonged knee immobilization to restore flexion range. Beginners must use supports and progress very gradually.