How to do Virasana (Hero Pose) and it’s Benefits

You must have seen heroes who fight for the world. How about being the hero of your own and overcome the inner problems? An anciently seated yoga posture that stretches your ankles, thighs and can also be used as a posture for Meditation or Pranayama practise.

Vira-Hero | Asana-Pose

This asana is pronounced as veer-AHS-anna, Sanskrit- वीरासन. Virasana is also known as Warrior Pose or Hero Pose. The hero is someone who fights to protect and safeguard the world while defeating his enemy. The hero in the yogic sense means winning the inner problems. Hero pose is similar to Thunderbolt Pose (Vajrasana). The difference is that in Hero pose, the heels are alongside the hips and the buttocks are resting on the floor. But in Thunderbolt pose, the feet are together.

Benefits of Hero Pose

  • This pose helps to improve your posture and reduces stiffness in the legs.
  • Stretches knees, ankles, feet and thighs and improves flexibility.
  • Strengthens the arches of the feet.
  • Improves the blood circulation in legs and relaxes the legs by relieving the tiredness.
  • Helps to reduce swelling of legs during pregnancy.
  • Therapeutic for high blood pressure, flat feet and Asthma.
  • Improves digestion, relieves the gas and cures the symptoms of menopause.


If you have any recent medical concerns, discuss with your doctor before practising this yoga pose. Practitioners who are suffering from heart problems, ankle or knee injury should not practice this pose. It’s advisable to practice this pose under the guidance of a yoga teacher if you are suffering from a knee or ankle injury. If you have a headache, lie on a rolled blanket when you practice this pose.

Steps to do a perfect Hero PoseHeros-Pose.jpg

  • Kneel on the floor. Ensure that your knees are placed under your hips and hands rest on your knees.
  • Keep your knees together and closer to each other so that the gap between your feet widens. Your feet must be wider than the width of your hips.
  • Now, press the tops of your feet on the floor.
  • Slowly lower your hips and sit on the mat. Roll your calves away and keep your hips between your heels.
  • Ensure that you are not forcing your body or feeling any twisting sensations in your knees.
  • Ensure to keep your toes point outwards and back. Protect your knees by drawing your inner ankles.
  • Breathe gently and hold this pose for as long as you feel comfortable.


Beginners who find it difficult to sit comfortably on the floor, place a rolled blanket or towel beneath.  This will help you to avoid injury and discomfort during the posture. If you are in a meditative state and practising mudra, then bring your hands into the suitable position instead of placing them on your thighs.

To deepen the stretch in this posture, reach your arms forward until they are parallel to the floor with your palms facing down. Inhale and raise your arms overhead, until they are perpendicular to the floor with your palms facing forward. Exhale to lower your arms and release.


Ensure that the tops of your feet are pressing equally into the floor. Don’t allow the inner or outer tops of your feet hold more weight. Press your hands along the soles of your feet to evenly distribute the weight. Don’t force yourself in this pose. Forcing yourself can only bring injury. Take it slowly and enjoy the journey. Practitioners who are sitting on blankets, make sure that they are narrow enough to fit between your shins without forcing your knees wider than your hips. Rest your feet and ankles alongside your hips.

Practising Hero Pose on regular basis helps to improve your posture and brings mobility in your body.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!


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