Virasana | Hero Pose | Steps, Benefits & Precautions




Sanskrit Name: Virasana (वीरासन)

English Name: Hero Pose

Type of Yoga: Hatha Yoga

Level of Yoga: Basic

Duration: As per your capability or 1 to 2 minutes

Target Area: Ankles, Thighs, Knees

Strengthens: Arches of your foot

This seat demonstrates the bravery of a warrior; hence this asana is called Virasana or Hero Pose. It provides strength, bravery, courage, tolerance, and perseverance to the body. Because of these advantages, it is also called Hero’s Pose. This seat is very important in Hatha Yoga.

Veer means brave. With this practice, hands and feet become strong. Most warriors used to sit in the same posture for relaxation after the war, as this posture helped to keep them alert and active. Although this asana is quite easy to see, the muscles of the thigh, knee, ankle, and hips should be quite flexible for its practice. For this, your knees also need to bend. Veerasan is also considered the best posture for meditation. While doing this asana, you are away from being connected to the world.

What Does It Mean By Virasana (Hero Pose)?

What Does It Mean By Virasana (Hero Pose)


Virasana is also known as Hero Pose, Virasana is a Sanskrit word that is made up of two words.

In which the first word “Vira” means “brave” and

The second word “asana” means “Yoga Pose”.

We know that the hero’s work is to fight the evil of the world and until he conquers he fights. It is a good yoga to keep back pain and knees moving. Virasana (Hero Pose) and Supta Virasana (reclining hero pose) are two different types of yoga poses. Let us know in detail how to do this asana and its benefits below.

Preparatory Poses:

  • Balasana (बालासन) or Child’s Pose
  • Baddha Konasana (बद्ध कोणासन) or Bound Angle Pose
  • Trianga Mukhaikapada Paschimottanasana (त्रिअंग मुखेकपद पश्चिमोत्तानासन ) or Three-Limbed Forward Bend
  • Vajrasana (वज्रासन) or Thunderbolt Pose

Method Of Doing Virasana (Hero Pose):

Method Of Doing Virasana (Hero Pose)


At first, sit in Vajrasana on the floor or on a yoga mat

Hold your right ankle and remove the right paw from the bottom of the hip and keep it out of the right thigh (See the picture above)

Do this with the left leg too (tops of the feet must touch the ground)

Doing this, your hip or sitting bones should touch the ground

Rest your hands on your knees (Palms should touch your knee)

As long as you can sit comfortably, sit in Virasana

Keep breathing normally

To get out of the pose place your palms on the floor and lift your hip

Beginner’s Tips:

Beginner’s Tips


If your hip does not touch the ground properly, then you can place a folded blanket or sit on a Yoga block

Do not press the top of your feet in this asana

You can do this asana after taking your meal

Follow Up Poses:

  • Bakasana (बकासन) or Crane Pose
  • Padmasana (पद्मासन) or Lotus Pose

Precautions Of Virasana (Hero Pose):

Precautions Of Virasana (Hero Pose)


If you have pain in your knees, then do not do this asana

In case you have any kind of problem-related to the heart, then avoid this asana

If you have trouble doing this then you can do this seat on the cushion or pillow or sit on a block.

In case you have cramps in your leg during this posture, then immediately leave that seat; do not try to do this posture forcefully

If you practice this posture in the morning then it is best

In case you wish you can do it in the evening, in this posture, it is not necessary that your stomach is empty

If you have a knee or ankle injuries then do not do this asana

Benefits of Virasana (Hero Pose):

Benefits of Virasana (Hero Pose)


  • Virasana reduces swelling of the legs during pregnancy
  • Regular practice of Virasana (Hero Pose) creates a pull in the thighs, knees, and ankles and thus makes them stronger
  • If you practice Virasana on a daily basis then it will improve your digestion and will also provide relief from gas
  • Regular exercise of this asana gives us relief from the gas in the stomach and it is comfortable for other problems in the stomach such as constipation, indigestion, diarrhea, abdominal cramps, etc.
  • Helps in removing symptoms of menopause also
  • Its practice brings flexibility in the knees so that you can easily sit on the floor
  • This asana is very beneficial for High Blood Pressures and is also therapeutic for asthma
  • It also has a great effect on the navel area
  • This asana balances the mind, increases the power of concentration
  • Virasana is a good posture to raise the hips
  • It improves blood circulation in the legs and thus makes it stronger
  • It works to increase strength and firmness
  • This asana also helps to cure hypertension


Q. What Does Virasana Mean?

A. Virasana is named after the word “Veer” which means brave. This asana is one of the asanas of meditation, so try to do it in the morning.

Q. What Are the Benefits of Hero Pose

A. The advantages of Virasan are as follows:

  • Improves digestion and relieves gas.
  • Helps to relieve the symptoms of menopause.
  • Reduces foot swelling during pregnancy.
  • This asana balances the mind increases the power of concentration.

Q. What are the preparatory poses of Hero Pose?

A. These are the preparatory poses of Virasana:

Q. What are the follow-up poses of Virasana?

A. These are the follow-up poses of Virasana:

Q. What is the variation available of Hero Pose?

A. In Virasana, your buttocks may not stick on the ground completely by having legs on both sides. If this happens, roll a towel under your buttock.

Q. What precaution should I take for performing Hero Pose?

A. Take these precautions while doing Virassan:

  • If you have any kind of heart problem, do not take Viraasan.
  • Do not do this asana if you have an injury to your knee or ankle.


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