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.