The Virasana word is derived from the Sanskrit word. In Sanskrit, the meaning of “Vira” is champion, hero, man, chief and asana mean to sit or posture. Virasana is pronounced like Veer-Ahs-anna., thus English “Hero Pose”.

Hero Pose is a basic kneeling seated yoga posture that is meant to focus the body and mind for Pranayama Yoga and Meditation. Virasana 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. and 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 Quick Facts

Sanskrit Name: Virasana
English Name: Warrior or Hero Pose
Pronunciation: veer-AHS-anna
Level Of Asana: Beginner
Meaning: Vira = man, hero, chief, and asana = posture
Pose Type: Intermediate
Targets: Quadriceps, ankles
Focusing Chakras: Sacral Chakra (Swadisthana Chakra) , Root Chakra (Muladhara Chakra)

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.

How To Do Virasana: Hero Pose

  • To enter this pose first sit kneeling down on the floor, touch your inner knees together, and thighs must perpendicular to the floor.
  • Keep a distance of about 18 inches between your feet as this creates enough room 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 land on the ground.
  • Press the tops of the feet firmly on the floor and feet should be equally pressuring into the floor.
  • Both your shins will be out from the thighs but will be adjacent to the thighs.
  • Slowly bring your hips down. So that you can sit on your mat. Make sure that your hips stay between your legs.
  • When you keep the hips on the floor, make sure that there is no sharp twist or sensation in the knees while sitting down.
  • If this happens, then stop the practice, and avoid the asana.
  • Now place both your palms on your knees and try to focus your attention on the navel.
  • Keep the shoulders in a comfortable posture and sit straight and keep the head straight and look towards the front.
  • Remain in this state for at least 30 to 60 seconds, increasing the time duration to 2 to 3 minutes by regular practice.
  • When you have mastered this asana by regular practice, then you can use this asana even while meditating.
  • To come out of this position place the hands on the floor and press them, lifting the hips up, cross the ankle, and extend your legs into Staff Pose (Dandasana).

Virasana: Hero Pose Preparatory Poses

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).

Virasana: Hero Pose Follow-up Poses

Benefits of Virasana: Hero Pose

  1. Virasana is a good posture to stretch the hips. Apart from this, this asana also helps in spreading your thighs with regular practice.
  2. Hero pose is a comfortable sitting pose for Mediations.
  3. Body stretch will be welcome.
  4. More practicing with the hero pose helps in avoiding problems related to arthritis.
  5. It helps in the problem of asthma, and flat feet, etc. It improves the circulation of blood in the legs and relieves tired legs.
  6. Increases the working power of the cardiovascular and respiratory systems.
  7. Virasana also helps in reducing the symptoms of menopause.
  8. The ankles, thighs, and knees get a good stretch by this asana, making them strong.
  9. With regular practice of this asana, we get rid of the gas produced in the stomach, as well as it is comfortable for other stomach problems like constipation, indigestion, diarrhea, abdominal cramps, etc.
  10. Doing Virasana daily helps in reducing swelling of the legs during the second trimester of pregnancy.


  • 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 is one of the most important asanas of hatha yoga, due to doing this asana, there is relief from problems like leg stiffness, muscle weakness, knee problems. It is a good yoga for back pain and knees.


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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