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Virasana (Hero Pose): Basics, Steps, Benefits & More

Virasana is one of the kneeling pose and acts as a balm for tired legs at the end of the day. The pose is one of the oldest and traditional seated yoga asana for pranayama and dhyana.

Virasana is described in the The Yoga Sutra of Patanjali and “Light On Yoga” by B.K.S Iyengar yogic texts.

Virasana Basics

Sanskrit PronunciationVirasana
MeaningVira = man, hero, chief, 
asana = posture or pose or position
Pose TypeSeated and relaxing posture
Pose LevelBeginner pose
Style of yogaHatha Yoga
Other NamesHero pose, Saddle Pose
Stretchesthighs, knees, and ankles
Strengthening Arches
Duration30 second to 3 minutes


Virasana is also known as Hero Pose, Virasana is a Sanskrit word made up of two words in which the first word “Veer” means “brave” and the second word “Asana” means “ pose”. We know that the job of a hero is to fight the evil of the world and he keeps fighting until he gets victory, similarly Veerasan is a yogi hero he keeps fighting for his inner peace and gets victory over it, stops only after doing it.

Hero Pose is a basic kneeling seated yoga posture that is meant to focus the body and mind for Pranayama Yoga and Meditation. It acts as a balm for tired feet at the end of the day, along with as an alternative to other sitting postures such as Padmasana (lotus pose)and Siddhasana. It generally found in the Kids Yoga sequences, Iyengar yoga sequences, and Hip Opening Yoga sequences. The pose also helps to activate the Sacral Chakra (Swadisthana Chakra), Root Chakra (Muladhara Chakra). This beautiful unique asana can be practice directly straight after eating.

Virasana has several benefits like physical, mental, and spiritual. Apart from this, many practitioners believe that Virasana benefits make you feel immense pleasure and beauty.

Virasana V/s Vajrasana

The difference between Vajrasana [thunderbolt] and Virasana is that; in Vajrasana there is no distance between both legs and you sit on your heels.

But in Virasana the knees are close together, there is found some distance between one foot to another, the heels are outside the hips, and you put the hips between the toes and you sit on the yoga mat.

However, Both yoga asanas can practice at least five minutes after the meal, It is not necessary that these asanas should be done on an empty stomach.

Practice Guide for Virasana (Hero Pose)

Virasana is a Beginner-level most recognized yoga pose that requires careful attention to detail. This guide provides practitioners with a systematic breakdown of the pose, offering clear instructions on body positioning, alignment, and breathing techniques.

Preparatory Poses

Steps To Do Virasana

  • To enter this pose, first sit kneeling on the floor, touching your inner knees together, and the thighs should be perpendicular to the floor.
  • Keep a distance of about 18 inches between your legs as this creates enough space to sit between the legs while keeping the knees together.
  • This distance may vary slightly depending on your size. Basically, this distance should be greater than the width of your hips so that your hips can comfortably touch the ground.
  • Press the upper part of the feet firmly on the floor and the pressure of the feet should also be evenly on the floor.
  • Both your calves will be outside the thighs but close to the thighs.
  • Slowly lower your hips. So that you can sit on your mat. Make sure your hips stay between your legs.
  • When you place the hips on the floor, make sure that there is no sharp bend or sensation in the knees while sitting.
  • If this happens, stop the practice and avoid doing the asana.
  • Now place both your palms on your knees and try to focus your attention on the navel.
  • Keep your shoulders in a comfortable posture and sit straight with your head straight and looking ahead.
  • Stay in this position for at least 30 to 60 seconds, with regular practice increase the time period to 2 to 3 minutes.
  • When you become adept at this asana through regular practice, you can use this asana while meditating also.
  • To come out of this position, place the hands on the floor and press them, lift the hips, cross the ankles and extend your legs into  Staff Pose (Dandasana).

Beginners Tips

Performing it can be difficult for beginners, you can use the pillow or yoga blocks between the feet space. now you can place the hips on the pillow. (Blocks depending on high you need to be) If you feel comfortable in this zone move on to Supta Virasana (Reclined hero pose).

Follow-up Poses

Benefits of Virasana

To do Virasana, you have to sit with emphasis on your knees, which causes strain on the knee muscles, which eliminates the pain in your knees and also strengthens them.

Veerasana yoga pose is known to boost the confidence of the practitioner. Practicing it regularly reduces mental stress and also improves mood.

Virasana strengthens our digestive system and keeps the digestive system healthy. By regular practice of this asana, we get rid of the gas formed in the stomach and it also provides relief from other stomach problems like constipation, indigestion, diarrhea, stomach cramps etc.

The pose helps in curing high blood pressure, apart from this it helps in problems like asthma, flat feet etc. It improves blood circulation in the legs and relieves tired legs.

By practicing Virasana correctly and regularly, the spine becomes straight, which also improves the physical posture.

While practicing Virasana, it causes strain in the muscles of the thigh and calf. Besides, practicing it regularly is also beneficial for ankle and knee joints.

Virasana is beneficial for women in many ways. It is beneficial in relieving problems like menopause (stopping of menstruation) and also reduces swelling of legs during pregnancy (through the second trimester).


  • Avoid this asana in case you suffer from a thigh, ankles and, knee problem, or you had gone surgery on the knees recently.
  • Pregnant women practice this asana if it doesn’t put pressure on the abdomen.
  • If you have any kind of heart problem must be avoided this asana.
  • If you have a headache during practicing this asana, should be avoided.


Virasana may look similar to Vajrasana but there is a lot of difference between the two. In Vajrasana posture, you sit on your heels and there is some distance between both the knees. Whereas in Virasana, the knees are close, the heels are outside and you sit in the space between the legs.


The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional