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

Hero Pose is just that basic seated yoga posture that is meant to focus the body and mind for Pranayama Yoga and Meditation. or even after a meal to aid with digestion and relieves gas. However, Virasana has several benefits like as physical, health and spiritual. many particioner belive that the pose makes you feel immense pleasure and beauty.

The other seated asana such as the Padmasana(Lotus Pose) also used in Hero pose. It generally found in the Kids Yoga sequences and Hip Opening Yoga sequences. and also helps to activate the Sacral Chakra (Swadisthana Chakra), Root Chakra (Muladhara Chakra).

Virasana V/s Vajrasana

The difference between Vajrasana and Virasana is that; in Vajrasana there is no distance between one foot to another or you put the hips on the feet.

But in Virasana there are found some distance between one feet to another or you put the hips between the toes or yoga mat.

How To Do Virasana (Hero Pose)

  • To enter this pose first sit on kneel down on the floor keep the knees closer together or perpendicular to the floor.
  • The feet have enough space to sit between them (or slide your feet apart).
  • Press the tops of the feet firmly on the floor (feet should be equally pressuring into the floor).
  • Place yours palms top of the things.
  • Being deep breathing. relax your shoulder, Pull in yours navel. and spine should be straight and tall.
  • The crown of head should be looks straight ahead. and during this position assuming that you are hero.
  • In this position take normal breathe.
  • Now hold the final pose from 30 second to a minutes. gradually extend hold up to 5 minutes.
  • To come out 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).
  • 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 pillow. (Blocks depending on high you need to be)
  • If you feel comfortable in this zone move on to Supta Virasana (Reclined hero pose).

Benefits of Virasana (Hero Pose)

  • Hero pose is comfortable sitting pose for Mediations.
  • Curing in knees rheumatic pains.
  • Body stretch will be welcome.
  • Cures the symposium of menopause.
  • Hero pose not only improve digestion system but also helps in relieves gas.
  • More practicing of the hero pose help in avoiding problems related to arthritis.
  • This pose also helps in aids mental focus during Pranayama and Mediations.
  • it improves the blood circulations.
  • first aids for high blood pressure and asthma.
  • It providing cooling the legs after athletes running.
  • Decrees swelling and pain of the legs during pregnancy.
  • It is not necessary that this asana should be done on an empty stomach.


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


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