Virasana (Hero Pose): Steps, Variations, Health Benefits & Precautions

A real hero is the one who fights against the odds and protects his country. He does not sit in peace until he conquers his enemy. The yogic hero calms his inner chaos and achieves state of pure bliss and sound health. This yogasana helps us realize that.

Virasana (pronounced: virr-ah-sah-nah) is a Sanskrit word derived from vira (meaning chief, man or hero) and asana (posture or seat). This yoga pose, also known as hero pose, is a sitting pose. Here you’ll know the steps of doing it, pose variations, health benefits and cautions.

How To Do The Hero Pose The Hero Way?

How To Do The Hero Pose The Hero Way?

Image Source = “squarespace”

1. Kneel down on the mat and place your hands on thighs such that your inner thighs touch each other.

2. Slide your feet apart and rest your torso (on a bolster or folded blanket if necessary) such that your feet are slightly wider than hips and your feet tops lie flat on floor.

3. Sit straight and keep your shoulders in relaxed position.

4. Look straight and stay in this position for 30 seconds

5. Get back to the initial position slowly.

Health Benefits Of Doing This Pose

1. Stretches leg muscles including thighs, knees and ankles

2. Strengthens the arches

3. Aids digestion process and

4. Relieves high blood pressure and asthma

5. Reduces leg swelling at the second trimester of pregnancy

6. Improves posture

Variations Of Virasana Yoga

  • Adho Mukha Virasana (Downward Facing Hero Pose)

Adho Mukha Virasana (Downward Facing Hero Pose)Image Source = “softlayer”

This a variation of hero pose in which hands are slowly taken in front until they become straight and forehead is gradually placed on the mat.

  • Supta Virasana (Reclining Hero Pose)

Supta Virasana (Reclining Hero Pose)Image Source = “healthyandstylish”

This is an intense variation of hero pose in which whole body is brought into a state of complete reclination.


  • Don’t do this yoga pose if you have any heart disorders
  • Avoid doing it if you have a knee or ankle injury
  • Do not practise this without bolster if you have a headache

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