Adho Mukha Virasana

(Forward Facing Hero Pose)


  • Come in virasana position.
  • Move arms over head with palms facing forward.
  • Exhale and bend torso forward and touch palm and head to the ground. Stretch hands much as possible.
  • Keep breathing and Maintain position for 30 secs to 3 min.
  • Release and repeat procedure for 4-5 times as per capacity.

Releasing Procedure

  • With inhaling, taking the support of the arms raise up, and Come in virasana.

Beginners Tip

  • As beginner, may find difficult to touch head to the floor, place head on pillow or block.

Precautions and Contraindications

  • Heart problems
  • Stiff knee
  • Headache
  • Back, Knee or ankle injury

Benefits of Adho Mukha Virasana

  • It Stretches and strengthen the thighs, knees, and ankles muscles. Increases flexibility in the knees and hips.
  • Stimulate and improves the function of abdominal organs.
  • Improves digestion and relieves gas, constipation, acidity.
  • Helps relieve the symptoms of menopause, menstrual pain, backpain.
  • Useful in high blood pressure and asthma.
  • Increases circulation in the feet and legs, Useful in flatfoot.

Preparatory Poses

  • Balasana
  • Baddha Konasana
  • Virasana

Follow-up Poses

  • Padmasana
  • Supta virasana