Hero Pose

Hero Pose in Yoga: How to Practice Virasana

The hero pose, or Virasana, is a yoga type often used to help calm the mind and relieve stress. This seated pose can help you feel more grounded and centered, and it is believed to symbolize the conquering of internal turmoil.

With your shins and feet on the ground and your buttocks resting on your heels, the hero pose positions your body in a way that can improve your breathing and concentration and contribute to your overall health.

Additionally, this pose can help relieve tension in your knees and ankles and stretch your thighs and hips. The hero pose is worth considering if you're looking for a simple yet effective way to enhance your well-being.

What Is Hero Pose?

Hero pose, also known as virasana in Sanskrit, is a simple seated yoga pose that helps align the spine and target the quadriceps and ankles. It's a great starting point for many inversions, bends, and twists. To get into this pose, sit with your buttocks resting on the floor between your ankles and your feet touching the floor on either side of your hips. Hero pose is a comfortable alternative to sukhasana and can be used for pranayama breathing or meditation.

Hero pose

Hero Pose Step-By-Step Guide

  1. Kneel on the floor or meditation mat with thighs perpendicular to the floor. Place a folded blanket or yoga bolster between calves and thighs for comfort if needed. Bring inner knees together.
  2. Slide your feet apart, slightly wider than hip-width; keep your feet flat on the floor with your big toes angled slightly inward and press the tops of your feet evenly onto the floor.
  3. Sit back halfway and use your thumbs to draw your calf muscles towards your heels.
  4. Continue sitting down between your feet. If your buttocks don't comfortably rest on the floor, you can raise them slightly by placing a yoga block or a thick book between your feet.
  5. Turn your thighs inward and press the tops of your thigh bones evenly into the floor, using the base of your palms. You can then place your hands in your lap, one on top of the other with palms facing up, or rest them on your thighs with palms facing down.
  6. Pull your shoulder blades back, lift your chest, widen your collarbones, lower your tailbone, and relax your shoulders away from your ears for a stable posture.
  7. Initially, hold this pose for 30 seconds to 1 minute. Gradually extend your stay in the pose, aiming for up to 5 minutes.
  8. To exit the pose, press your hands against the floor and lift your buttocks. Cross your ankles beneath your buttocks, then sit back on the floor and stretch your legs out in front of you.

    Beginner Tips

    Use props as needed to lift your hips and avoid knee discomfort. Placing meditation cushions or blocks between your feet can be particularly helpful. If you're new to the pose, consider practicing it one leg at a time, with one leg folded under you and the other extended in front, before attempting the full posture.

    Hero pose

    Gradually increase the duration of your practice in Virasana to build comfort and flexibility. If you have stiff ankles, place a rolled-up blanket under them to reduce the intensity of the stretch.

    Press through the tops of your feet and engage the inner ankles. Pay attention to the alignment of your feet. If the inner top of your feet presses more into the floor, press the bases of your palms along the outer edges of your feet and gently encourage the pinky-toe sides to rest on the floor.

    Benefits Of Performing Hero Pose

    Certainly, here are the benefits of practicing the Hero Pose (Virasana) in detail:

    Physical Benefits

    1. Stretches Ankles, Tops of the Feet, Knees, and Legs: Virasana provides a deep stretch to the ankles, tops of the feet, knees, and the entire length of the legs. This can help alleviate stiffness and improve flexibility in these areas.
    2. Energizes Tired Legs: When your legs are fatigued or heavy, sitting in Virasana can help energize and rejuvenate them, making it an excellent choice after a long day.
    3. Strengthens Foot Arches: Maintaining posture requires the engagement of the foot arches, which can contribute to strengthening the muscles of the feet.
    4. Improves Digestion: The gentle compression of the abdomen in Virasana can aid digestion by stimulating the organs and promoting healthy bowel movements.

      Hero pose

      Mental and Emotional Benefits

      1. Calms Thoughts: Virasana is often used as a seated meditation posture. It can help calm the mind, reduce mental distractions, and promote inner peace.
      2. Grounding and Stability: The pose creates a feeling of grounded stability, both physically and mentally. It can help you feel centered and anchored.
      3. Increased Blood Circulation: Virasana increases blood circulation to the lower part of the body by stretching and opening up the legs and hips, which can benefit overall circulation and vitality.
      4. Symptom Relief: Virasana may ease menopause symptoms by improving blood flow and calming the mind.
      5. Alternative to Lotus Pose: For those who find the Lotus pose challenging or uncomfortable, Virasana can be a more accessible and comfortable seated meditation posture.


      Virasana, or the Hero Pose, offers many physical and mental benefits, making it a valuable addition to your yoga practice. Whether you want to stretch and strengthen your legs, find a comfortable seated meditation posture, or calm your mind, Virasana can be a versatile and accessible choice.