Virasana – Hero Pose

Virasana – Hero Pose

Virasana is derived from the combination of the Sanskrit words Vira(Hero or warrior or a strong man) and asana (posture or pose). This pose resembles the position of the warrior or hero, that’s why it is named as Virasana. It is called as Hero Pose in English.

Preparatory Poses for Virasana are Baddha Konasana and Balasana; and the follow-up Poses are Bakasana and Padmasana and other backbends, standing poses and Inversions.

Virasana is one of the beginner level seated yoga pose. It helps to stretches the thighs, Ankles and knees. It has many variations.

Vajrasana and Virasana may looks similar but it is different. The main difference between these is, In Vajrasana there is no gap between your feet. But here in Virasana there is a gap and you want to put your hips between your toes.


  1. Start with kneeling position on the yoga mat.
  2. Make sure that thighs are parallel, knees hip width apart.
  3. Make sure that you sit your buttocks down between your legs.
  4. Note: If you find any difficult to reach the ground, you can use a cushion or block under the hips.
  5. Breathing should be normal.
  6. Now place your hands on your thighs.
  7. Lengthen your spine as much as you are comfortable.
  8. Breathing should be normal.
  9. To continually activate the legs, you can press your toenails into the ground.
  10. Hold in this position for few minutes (1 to 5 minutes).
  11. Note: If you want more challenging pose, you can change into Reclining Hero pose from here.
  12. Repeat all the above steps at least thrice to get the better results from this pose.


  • Improves the digestion.
  • Helps to cure the menopause.
  • Helps to relieve the gas.
  • The best alternatives pose for the Lotus pose (Padmasana) for meditation.
  • Energises and relaxes the legs and the whole body.
  • Stretches the knees, ankles, legs and thighs.
  • It reduces swelling of the legs during pregnancy.
  • Regular practise can cure the asthma and high blood pressure
  • Calms the mind.
  • Helps to improve the posture.


People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Headache
  • Ankle injury
  • Heart problems
  • Knee Injury

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Always listen to your body, and know your limits. While practise, if you find any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.