Hero Pose (Virasana) Steps, Variations, Tips and Benefits

What is Hero Pose?

This is a simple yoga pose which is rarely used for meditative practices. Yet it will be more comfortable for many people than Sukhasana since the ground has a larger contact area. Hero pose in Sanskrit is known as Virasana; Vira means a hero, warrior, or champion, and asana means a yoga pose. Hero pose is practiced by keeping the knees together by keeping the feet apart and resting them by the side of the rips. The pose is good for meditation and pranayama. It has many benefits; safety, precautions and tips have been enumerated here.

Hero Pose (Virasana) Steps, Variations, Tips and Benefits
Hero Pose

Hero Pose step-by-step technique

  • Kneel on the floor and keep the knees together and spread the feet about 18 inches apart.
  • Rest the buttocks on the floor, not the body on the feet. Keep the toes pointing backward. Keep the palms on the knees or thighs The back should be straight and stretched.
  • Stay in this position as long as possible, with deep breathing.
  • Maintain the pose with normal breathing.
  • Exhale, release. 

Variations and Modifications

  1. If you find performing the pose described above challenging, try placing the feet above the other and rest the buttocks on them. Gradually move the toes further apart, separate the feet and bring them to sleep outside the thighs. Then, in time, the buttocks will rest properly on the floor, and the body will not rest on the feet.
  2. Secondly, one can place Yoga blocks and blankets below the buttock to align the spine, feet and legs.
  3.  It can be done simply by putting the Yoga block or blanket below the butt.

Hero Pose Yoga Benefits

  • Virasana yoga pose cures rheumatic pains in the knees and gout.
  • Stretches the thighs, knees and ankles
  • The yoga asana is suitable for flat feet.
  • Due to the stretching of the ankles and the feet, proper arches will be formed.
  • Those suffering from pain in the heels or growth of calcaneal spurs will get relief, and the triggers will gradually disappear.
  • The pose can even be done immediately after food and will relieve heaviness in the stomach and help release gas.
  • Reduces swelling of legs during pregnancy.
  • Helps to relieve the symptoms of menopause.
  • It helps to make your spine align and facilitates smooth breathing.
  • It helps to enhance blood circulation in the leg region.

Hero Pose essential facts

Hero Pose information Virasana Facts
Sanskrit Name Virasana
English name Hero pose
How to pronounce? veer-AHS-uh-nuh
Pose level Intermediate
Targets Quadriceps, ankles
Meaning of Virasana Vira means Hero, Asana-Yoga pose
Position Sitting
Type Stretch
Chakras Swadisthana Chakra, Muladhara Chakra
Doshas Pitta and Kapha
Element Water, Earth


  • Knee or ankle injury
  • Headache
  • Heart problems
  • Feeble legs

Preparatory pose

  • Vajrasana
  • Bhadrasana
  • Balasana

Follow up Pose

  • Dandasana
  • Badhha Konasana
  • Padmasana
  • Siddhasana

Beginners’  Tip

Beginners shouldn’t be in a rush to have perfection. One should go with patience and practice. Placing the buttock on the surface between the feet is not as easy as it seems. It needs to happen after training. However, those initially practising the yoga pose should keep a blanket or yoga block below the buttock.

Common Mistakes

  • One shouldn’t practice it hurriedly.
  • Your weight should be equally distributed in the buttock touch area.
  • Press your feet equally to the ground.
  • One shouldn’t cross one’s limits range while practising it.


  • While practising vipassana, particular focus should be given to the knees.
  • If knee pain, place a block or blanket under the buttock.
  • If feet cramps in your feet, massage it to get relief.
  • Initially, it is better to practice it in the presence of a yoga teacher.
  • If you have any medical issues, talk to your doctor before practising the yoga pose.
  • The pregnant women should do it only if they don’t feel any stretch on the abdomen. It is better to practice in the presence of a therapist.

Tips to perform Hero pose

One can master practising Virasana with time. However, a few tips should be considered while performing the pose.  

  • Weight should be equal across both sit bones.
  • Your feet should press equally into the floor.
  • One should go ahead slowly with the pose.
  • Try to keep your feet directly in line with your shins.
  • If you are experiencing any issues while practising the pose, it is better to back out.
  • Feet and ankles should be in line with the hips.
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