Hero Pose (Virasana)

Hero Pose or Virasana in Sanskrit, is both a seated posture used during asana practice as well as a posture that can be used for seated meditation.

The pose requires a good deal of mobility in the hips, thighs, and knees in order to be performed comfortable.

Improvement of poor postural habits is just one of the many benefits when performing this pose regularly.

During the pose, the hips sit down in between the feet. It has a regal feeling to it, as the hips feel very rooted for the spine to rise tall out of it. With a lifted chest and open heart, you can invoke a heroic feeling from within the body to conquer and dispel any fears of the mind.

Caution: This pose should be avoided by anyone who has knee injuries.

How to Do Hero Pose: Step-by-Step Instructions

Step 1

Come to a kneeling position on your knees.

Step 2

Begin to open the feet out to the sides of your hips. Roll the flesh of your calves outward to create more space for your hips.

Step 3

Set the hips down in between the feet. Root the tailbone downward and lengthen the spine upward. Keep the shoulders stacked over the hips without leaning. Rest the hands on the knees.

Hero Pose Benefits

  • Stretches the ankles, thighs, and outer hips
  • Lengthens the spine and lifts the chest
  • Meditative posture
  • Improved digestion
  • Decreased leg swelling during pregnancy
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